Chest
Incline Chest Press
A chest press on a low incline. The angle puts more of the work on your upper chest and the front of your shoulders than a flat press.
- Works
- Upper chest, front shoulders, triceps
- Equipment
- A pair of dumbbells and a bench, box, yoga block or folded mat
- Load
- Medium to heavy
How to do it
- 1Lie back on a low incline bench, or sit on the floor with your upper back propped on a box or bench. Hold the dumbbells at the sides of your upper chest, palms facing forward.
- 2Plant your feet and pull your shoulder blades back and down.
- 3Press the dumbbells up until your arms are straight over your upper chest.
- 4Lower them slowly back to the sides of your chest, elbows at about 45 degrees from your body.
Cues
- Use a low angle: a folded mat, yoga block or bench.
- Take 3 seconds on the way down.
- Press up toward the ceiling, so the dumbbells finish over your upper chest.
Common mistakes
- Setting the angle too steep. The steeper it gets, the more it turns into a shoulder press. Keep it low.
- Elbows flared straight out. That loads the front of your shoulders. Tuck them to about 45 degrees.
- Bouncing out of the bottom. Lower slowly and press up smoothly, with no bounce at your chest.
Easier
Go lighter, or lower the angle until it's almost flat.
Harder
Pause for 1 second at the bottom of each rep, or slow the lowering to 4 seconds.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What angle should an incline dumbbell press be?
Low: about 15 to 30 degrees. Much steeper and your shoulders take over from your chest. At home, a box, bench or a couple of folded mats behind your upper back gets you there.
