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Incline Dumbbell Press: How-To Guide, Benefits & Muscles Worked

Building muscle can be very difficult, requiring several exercises to achieve the best possible results. One of these exercises is the incline dumbbell press. In this article, we’ll take a closer look at this effective bodybuilding workout.

Muscles Worked: Chest, Shoulders, and More

Let’s start by discussing some of the muscles this exercise targets. The incline dumbbell press provides the same strength-building benefits as the more popular bench press. This means that the deltoids and triceps will be improved. However, unlike the bench press, it also strengthens the clavicle on your sternum. Many people don’t do enough exercises to strengthen this area, but it is essential to providing an athletic look. This will also help create more powerful pectoral muscles. Now that we know a little more about the muscles worked by this exercise let’s discuss how to do it.

How To Do An Incline Dumbbell Press


How To Incline Dumbbell Press – The Right Way! (GROW YOUR CHEST)


As with any exercise involving heavy weights, it’s important to make sure that you are performing the incline dumbbell press safely.

Steps For Your Workout

  1. First, make sure that the bench is on a 40 to 45-degree angle.
  2. Next, hold the weights above your chest, at an arm’s length. You shouldn’t let the weight rest on your chest while performing this exercise.
  3. Then, take a deep breath, lifting while you exhale.
  4. Hold the weight in place for a few moments before taking it back down to the starting position. This is one rep.
  5. You should aim to include around three to four reps per set if you want to increase strength.
  6. Alternatively, if you want to improve the size of your muscles, you should aim for eight to 12 reps per set.

Regardless of whether trying to improve strength or size, you should aim for three to four sets. To adjust the difficulty, take it slower when pushing and holding the weight. It should be noted that you should use slightly lighter weights than you are used to. This is because you are targeting one specific part of the muscle. Now that we know how to perform the incline dumbbell press safely, let’s examine some of the benefits this exercise provides.

An Important Workout For Building Muscle

Incorporating the incline dumbbell press into your gym routine provides several benefits. First, as mentioned above, it works out areas of the pectoral muscles that are usually ignored. Additionally, dumbbells force each arm to work independently, helping correct muscle imbalances. Dumbbells also help work out smaller muscles to make the body more engaged. When working out alone, dumbbells are safer than barbells. This is because you can easily drop the dumbbell if things start to go sideways. If you attempt to drop the barbell you risk getting trapped under the bar, which can cause serious injuries.

The incline dumbbell press is often unappreciated, with many people preferring to focus on the bench press. However, the benefits provided by the dumbbell incline press are important, helping you work out sections of muscle that are largely ignored, such as the clavicle. So, the next time you have chest day try performing a few sets of the incline dumbbell press.

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