Incline dumbbell bench press


The dumbbell bench press with an inclination down will serve as a worthy alternative to the barbell press for developing the muscles of the lower chest

Benefit exercises

Like the incline bench press, the dumbbell press shifts the emphasis of the load to the bottom of the pectoral muscles, thereby contributing to their growth and development. Of course, it is safer to lift really large weights in the form of pancakes hung on a barbell, but, compared to a barbell, dumbbells allow you to work with a greater range of motion. And as a result: the muscles contract even more, which cannot but contribute to their increased growth.

The dumbbell bench press with an incline down “cuts” the bottom and outer part of the pectoral muscles, which gives them a more pronounced shape. In addition, this exercise provides an additional advantage in sports such as golf, tennis, boxing, wrestling, American football and many others where such a movement occurs.

Incline Dumbbell Bench Press Technique

Correct exercise technique:

1. Lower the long back of the bench 30 degrees below the horizon (floor). Lie on the bench so that you touch it with your buttocks, shoulders and head, do not arch your lower back, and bring your feet under the support rollers. Take the dumbbells with an overhand grip and squeeze them up until your arms are fully extended, so that they touch each other. This is the starting position.

2. Inhale, hold your breath and slowly lower the dumbbells. At the bottom, the dumbbells should almost touch the outer sides of the chest, and the elbows should be fully deployed. At the bottom point, without pausing, with a powerful effort, while maintaining a smooth ride, squeeze the dumbbells up to the starting position. After passing the «dead point» (the most difficult part of the path), exhale.

3. At the starting position, pause for a minimum and complete the next repetition.

It is important:

It is important that the dumbbells are in the plane of the shoulders throughout the entire range of motion — when the arms are perpendicular to the floor. By tilting your arms in a vertical plane, you increase the load on the shoulder joint and risk losing weight control, which is fraught with injury.

As with other bench presses, you must hold your breath while lowering the weight and at the beginning of the lift. This will not allow the stabilizing muscles to relax, which ensure that the body is held in a stable position, which is especially critical when performing the exercise on a bench inclined downwards, when there is no additional emphasis on the floor with the feet.

At the same time, you should not hesitate to exhale after overcoming the most difficult part of the ascent. Excessive blood pressure due to the tilt of the body (the head is lower than the legs) and holding the breath can lead to unpleasant consequences. For the same reason, it is necessary to choose the weight of the dumbbell so that you can master it without pausing at the bottom point.

Between sets, be sure to take an upright position to normalize the pressure.

Bringing the dumbbells together at the top point above the chest, you thereby contribute to a clear definition (separation) of the inner part of the pectoral muscles and the study of the inner edge of the latissimus maximus muscle.


Dumbbell bench press lying on a horizontal bench.

Incline dumbbell bench press. In this case, the load distribution depends on the angle of inclination. At a larger angle, the displacement occurs to the upper pectoral and deltoid muscles.

Working muscles when pressing dumbbells on a bench with an inclination down

  • pectoral muscles
  • deltoid muscles
  • triceps

Alternative exercises

  • Bench press on a bench with an inclination down

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