Incline Dumbbell Press

Proper Positioning

1. Lie on an incline bench in a supine position (face upwards to the ceiling)

2. Place the head, shoulder blades, and sacrum (the triangular bone at the base of the spine) firmly on the bench

3. Feet planted firmly on the floor, preferably more force planted on the heel to generate more power

4. Maintain a natural arch in the lower back

5. Grasp the dumbbells with a pronated grip slightly wider than shoulder width perpendicular to the body

Proper Technique

Eccentric - Descend

1. Squeeze the Chest toward the midline to activate the muscle throughout the entire movement

2. Slowly lower the weight by flexing the elbows, maintaining a natural arch in the lower back

3. Lower the dumbbell until it reaches clavicle level whilst the upper arms are parallel to the ground

4. Inhale on the downward phase of the movement

Concentric - Ascend

1. Press the weight up by contracting the pectoralis muscles in a controlled manner

2. Exhale on the upward phase of the movement

Essential Tips

1. Keep the wrists firm

2. Avoid using momentum at the bottom of the movement

3. Keep the glutes on the bench at all times

4. Execute the exercise with full ROM (range of motion)