When training your pectoral muscles, you quickly think of bench press. The Bench Press is one of the most popular fitness exercises for training your chest. Variations on them are often done with dumbbells, such as the Incline Dumbbell Press. For this exercise, you only need a bench and a set of dumbbells. Instead of the normal/flat Dumbbell Press you put the backrest of the bench now tilted upwards. This puts more emphasis on the top of your pectoral muscle. But also the front of the shoulders and the triceps are trained. Curious about the right technique?
The breast consists of 2 muscles, namely the large pectoral muscle (pectoralis major) and the small pectoral muscle (pectoralis minor). The chest muscles are therefore called the “pecs”.
The m. pectoralis major consists of 3 parts; pars clavicular (upper part, attaches to the collarbone), pars sternocostal (inner part, adheres to the sternum) and pars abdominalis (lower part of the pectoral muscle).
Because the large pectoral muscle consists of different parts, it is important to adjust your exercises accordingly. By always doing the Incline Dumbbell Press, you will never get the ideal shape of your pectoral muscle. You train far too one-sidedly! That’s why I’m giving you some good pectoral exercises at the bottom of this.
Muscles Incline Dumbbell Press
- Pectoralis major
- Pectoralis minor
- Anterior Deltoideus (front shoulders)
- Triceps brachii
- Serratus anterior
- Coracobrachialis (ravenbek-armspier)
Besides, there are some muscles important for stabilization during exercise. These are; trapezius, serratus, rotator cuff, biceps brachii, latissimus dorsi and your abdominal and lower back muscles.
Incline Dumbbell Press performance
Do you want to learn the Incline Dumbbell Press version? Then follow the roadmap below.
- Place the backrest of the bench at an angle of about 45 degrees.
- Put on the bench and place the dumbbells upright on your knees.
- Sit back and bring the dumbbells to the top of your chest, then put your feet flat on the ground again.
- Turn your hands so that your thumbs point inwards and your elbows outward (plucked grip)
- Push the dumbbells up explosively, taking the force out of your pectoral muscles and almost stretching your arms.
- Then lower the weights slowly until your elbows are next to your torso or, if your shoulder mobility allows, a little further.
- Repeat this movement for the desired number of reps.
Technique tips oblique dumbbell printing
Use the Incline Dumbbell Press technique tips below to achieve even more results.
- Place the fitness bench at a 45-degree angle to activate the top of your pectoral muscles as much as possible. Are you going to lower the bench? Then the training effect becomes the same as with flat bench presses. Are you tilting the backrest? Then you actually get more of a Dumbbell Shoulder Press and lapse the emphasis on the top chest.
- Choose a low weight when you start this exercise. This way, you can get the technology under control first. If you immediately train too heavily, you will cheat and increase the risk of injuries.
- Make sure that you do not overstretch your elbows at the concentric phase (up). So hold a slight bow in your arms. This way, you avoid overload, and you can hold the tension on your pectoral muscles better.
- It is also important not to let the dumbbells tap into each other at the end of the movement. Keep a little space between the dumbbells. Otherwise, you take the tension off your muscles.
Incline Dumbbell Press video
In the video below, you can see the good execution of the oblique Dumbbell Bench Press.
Incline Dumbbell Bench Press at home?
Do you like to work out at home, or is your gym not (yet) open? Then, of course, you can work out at home. For the Incline Dumbbell Presses, you only need a fitness bench and a set of dumbbells.
Explanation of pectoral exercises
With the Incline Dumbbell Press version, you can focus on the top of your chest. Did you know that it’s not quite possible to train the inside of your chest anyway? Fortunately, with different breast exercises, you can handle all parts of your chest well. So take a look at the technical explanation of these exercises: