incline dumbbell bench press

Move Masterclass: The Incline Dumbbell Bench Press

Add size and definition to your upper chest by mastering the incline dumbbell bench press

If you want to build a bigger and broader chest then you need to do more than the key press-up variations, and the flat dumbbell bench press.

That’s because – to add muscular size and strength as quickly as possible – you need to work the target muscle you want to grow bigger from a variety of different angles. Doing so will hit more muscle fibres and so result in faster and more impressive gains.

Build a big chest
Take your chest. The flat dumbbell bench will work all parts of your chest, but the incline version of the exercise places greater emphasis on the upper portion of the muscle, and so asks the muscle fibres located there to do more of the heavy lifting.

Likewise, the decline dumbbell bench press shifts more of the workload to the lower part of the pecs, so to build a better chest you should include flat, incline and decline dumbbell bench presses to your training routine to target as many muscles fibres as is possible.

Don’t forget that a decent pair of dumbbells is all you need to make big changes to your body fast: the dumbbell lateral raise will sculpt wider shoulders; the dumbbell biceps curl will build bigger arms, and the dumbbell pullover will add back width and definition.

The Dumbbell Incline Bench Press
Targets: Upper chest, triceps, anterior delts (front shoulders)
    incline dumbbell bench press
How to do it
Lie on an incline bench with back against it and your feet planted firmly into the floor.

Hold a dumbbell in each hand with a neutral (palms facing each other) grip either side of your torso.

Press the weights up powerfully and straighten both arms.

Keeping your chest muscles fully engaged, slowly lower the dumbbells back down to the start position, using your muscles to control their descent. Doing so will place more tension on your chest and recruit even more muscle fibres to help move and manage the weight. That’s one rep.

Pause in this bottom position to prevent the “stretch reflex” from kick-starting the next rep (which will reduce the workload on your upper chest – and you want your chest to do all the work to get bigger faster) then repeat for the target number of reps.

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