Dumbbell Incline Chest Press

1. Adjust the incline bench to 30-45 degrees and sit with your back firmly pressed against it, feet flat on the floor for stability.
2. Pick up the dumbbells and hold them at shoulder level with palms facing forward, wrists straight and elbows pointed down toward the floor.
3. Brace your core and press your shoulders back into the bench, maintaining a neutral spine position throughout the movement.
4. Inhale deeply and slowly lower the dumbbells to the sides of your upper chest until your elbows form approximately a 90-degree angle.
5. Pause briefly at the bottom position, keeping tension in your chest muscles while avoiding letting the weights drop too low.
6. Exhale as you press the dumbbells upward, extending your arms without locking out your elbows at the top of the movement.
7. Squeeze your chest muscles at the top position for a moment, keeping your shoulders down and away from your ears.
8. Lower the weights with control to return to the starting position, maintaining the same path of motion for each repetition.

Important information

• Keep your feet firmly planted and maintain contact between your head, upper back, and glutes with the bench throughout the exercise.
• Avoid arching your lower back or lifting your hips off the bench, which can strain your spine and reduce chest engagement.
• Make sure the dumbbells move in a slightly arcing path rather than straight up and down to maximize chest muscle recruitment.
• If you experience shoulder pain, try using a neutral grip (palms facing each other) or reduce the incline angle of the bench.