Incline dumbbell chest press

Stability & Strength

This is an instructional video to correctly demonstrate Incline dumbbell chest press.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Upper Pecs anterior Deltoids and Triceps
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Sitting up place the dumbbells on your lower thighs standing them upright, push the weights up with your legs, place your feet back down and lie back.
Lie on the inclined bench at 45 degrees. Lean back and bring the dumbbells to chest level. Lift your chest and squeeze your shoulder-blades down and together. Keep your feet flat on the floor.
Press the dumbbells from your mid-chest to above your shoulders, vertically. Lock your elbows at the top. Breathe.
Take a big breath and slowly lower back to your mid chest while keeping your elbows between 45 to 60 degrees from your body. Keep your forearms vertical. Hold your breath at the bottom.
Repeat
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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Smith machine monkey shrugs

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