Dumbbell Incline Bench Press

1. Set an adjustable bench to a 30 to 45 degree incline and sit with a dumbbell resting on each thigh.
2. Use your knees to kick the dumbbells up as you lean back into the incline, settling them at shoulder level.
3. Plant your feet, pin your shoulder blades back against the pad, and press both dumbbells to lockout above your upper chest.
4. Lower them under control to the sides of your upper chest, palms facing forward or slightly turned in.
5. Keep your elbows tracking under your wrists rather than flaring straight out.
6. Inhale on the way down, then drive both weights up and slightly together, exhaling as you pass the hardest point.
7. Stop the dumbbells just short of touching at the top and repeat.

Common Mistakes

• Sliding down the bench: failing to set your hips and upper back before the set turns the incline into a half-flat press and costs upper chest emphasis.
• Excessive arching: bridging hard to flatten the pressing angle defeats the purpose of the incline; keep your back against the pad.
• Uneven pressing: letting the weaker arm lag behind creates a twisting load; if one side fails first, the set is over.
• Bottoming out with no control: relaxing at the stretch position with heavy dumbbells hanging on the shoulder capsule is a fast route to a pec strain.