Many lifters underrate the incline dumbbell press for building their chest. It’s a shame because International Chest Day could use some incline dumbbell presses.
Why Most Lifters Still Have A Bird Chest
Many meatheads worldwide gather in gyms on Monday evenings to “thrash” their chests. It’s a horror movie reel of mindless sets and reps. After many Mondays doing this, a reality colder than Alaska in January sets in. For these meatheads, their chests are no better than they were years ago.
“Destroying” your chest sounds great on paper. But the average lifter’s execution of this plan is horrendous. Half-reps, too much volume, and living in Machineville won’t build a 5-star chest. Your pecs will receive a 1-star rating on Yelp, like a low-class motel.
These lifters have enthusiasm. But many lack the knowledge of how to do the movements to maximize their results. The pump is good, but progression is better.
4 Key Cues to Master the Incline Dumbbell Press
The incline dumbbell press has always been a go-to movement for me.
If you do it correctly, your chest will increase in size. No longer will tank tops swallow you up, gentlemen. Ladies, upper body training is important for you as well. I don’t know many women who want to walk around with the upper body strength of Olive Oyl. The incline dumbbell press will enable you to add strength to your upper body.
But you can’t start doing the incline dumbbell press without knowing how to do it. There are four cues that will help you execute it correctly.
Cue 1) Set Your Bench At The Correct Height
When your bench is set too high, you shift the emphasis of the movement from your chest to your front deltoids.
The incline dumbbell press is an elite chest builder. You can keep it that way by setting your bench at the lowest incline.
Cue 2) Use Your Legs To Get The Dumbbells Into The Starting Position
Using your legs to lift the dumbbells will save energy for your work sets.
Using too much energy to muscle the dumbbells up with your arms will cost you reps. With the dumbbells on your thighs, kick back each one to get into the starting position.
Cue 3) Tuck Your Elbows In Slightly
Tuck your elbows in slightly. Not too tight and not too flared out.
This keeps your reps strong and your shoulders safe while maximizing chest tension. This version of the incline dumbbell press is also the strongest. A full elbow tuck is not a bad movement and will put most of the emphasis on your triceps. A full elbow flare-out is not a bad movement and will put most of the emphasis on your chest. If you have shoulder issues, they may arise when you are pressing with your elbows flared out.
Cue 4) What Constitutes Proper Form?
Once you’re set up, begin the movement with control.
Press the dumbbells straight up, maintaining constant tension on your chest. There is never a need for you to bounce the dumbbells off each other at the top. Keep the movement controlled and focused on your chest.
Conclusion
Full range + proper form = real gains. Stop chasing cheap pumps and start building a chest that actually fills out your shirt.
If you’ve been grinding with no results, it’s not time to give up. It’s time to level up. You’ve got the potential to build a chest that commands respect. Train with me at the Fitman Performance & Physique Center in Abington. Let’s turn your effort into excellence.
I’ll holla at you next time.
The People’s Trainer,
Fitman
This is a great video. Thanks for sharing
John,
I appreciate your kind words.
Thank you for watching!