After you have done your warm-up, you take a bench and incline it to about 30 degrees. Choose dumbbells to perform the exercise. Then with your back resting on the bench, start with both dumbbells in the up position and then lower one dumbbell while keeping the other one up and then develop the dumbbell and do the same with the opposite side. This accentuates time under tension during the movement.
Variants
- You can do this exercise at the bar but you can't alternate the movements.
- The exercise can be done non alternating. See details below:
Inclined bench press with dumbbells at the same time
The dumbbell bench press is an exercise which solicits mainly the high part of the pectoral muscles. This part which is a weak point in most of the body-building practitioners.
By using dumbbells, it will allow a more natural position than with the barbell with a better contraction and a better stretching. The stabilizing muscles are also more solicited than with a bar.
How do you do the exercise?
A bench inclined at approximately 30 degrees seems to be a good compromise. But it is preferable to test several inclinations according to your morphology to feel with best the work of the pectoral.
Grab the dumbbells and lie down on the incline bench. Keep your feet flat on the floor. Then bring the dumbbells, hands in pronation Over your head, arms outstretched, contracting your pectoral muscles to the maximum. The shoulder blades should be tight to keep the shoulders back and the back pressed against the bench.
Then lower the dumbbells to the pectoral area slowly with a controlled movement and repeat until the end of your series, making sure to keep a continuous tension throughout the exercise.
CAUTION:
Start by using light dumbbells until you have completely mastered the movement, especially in terms of stability. The help of a partner is strongly recommended when using heavy weights.
Avoid going too low on the descent, especially if you have long arms, to avoid injury.
By working heavy, the most dangerous is not the movement in itself but especially at the time of the catch of your dumbbells on the rack before putting you in position on the bench and when you raise you. This is why it is essential to position the bench in front of the dumbbells which you will choose then to seize the dumbbells while being well in front, the right back then to pose them on your knees and rock on the bench.
At the end of the series, rest the dumbbells on your knees again and stand up using the counterweight. Always keep your buttocks glued to the bench during the exercise.
Tips
- By tilting the bench more than the recommended 30 degrees, the shoulders will be more stressed. The thumbs should always be pointed in the direction of your head. The load must be decreased compared to a bench press due to the instability linked to the use of dumbbells.
- You can increase the contraction of the pectoral muscles by rotating the dumbbells inward to finish in a neutral grip. Be careful not to hit the dumbbells against each other as this will make the exercise less effective.
Variants
- One can replace the bench press with the dumbbells by the bench press with the bar which requires less stability but makes it possible to put heavier. On the other hand the stretching and the contraction of the pectoral muscles are lower.
- One can also vary the position of the hands: In neutral grip one will be able to contract more the pectoral muscles at the end of the movement but the work will be more carried on the triceps and the anterior deltoids. In tight grip...
- Other variants: bench presses or declined with the dumbbells or the bar, or the use of convergent machine Technogym or Hammer in particular.
You will find this exercise in the following program:
Supplementary article :
