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Exercise handout — move better, feel better.
Incline Dumbbell Press
Chest press on incline bench. Hits upper chest and front shoulders more.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
dumbbells
No equipment? Try: Barbell
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Set bench to 30-45 degree incline
- Lie back with dumbbells at chest
- Feet flat on floor
Step 1 of 4
Press dumbbells up over chest
Step 2 of 4
Bring them together slightly at top
Step 3 of 4
Lower slowly to chest
Step 4 of 4
Repeat
Breathing
- Breathe in as you lower
- Breathe out as you press
Form Cues
- Keep back against bench
- Don't bounce at bottom
- Control the weight
- Press straight up
Common Mistakes to Avoid
- Arching back off bench
- Bouncing at bottom
- Going too fast
- Elbows flaring too wide
Safety Information
Don't arch back. Use spotter for heavy weights.
Progressions
Increase weight slowly
Regressions
Use lighter weight or lower incline
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.