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Dumbbell Palms In Incline Bench Press

Dumbbell Palms In Incline Bench Press

The Dumbbell Palms In Incline Bench Press is an excellent exercise for targeting the upper chest muscles, specifically the clavicular fibers of the pectoralis major. This variation of the bench press also engages the triceps, shoulders, and stabilizer muscles of the core. To perform the Dumbbell Palms In Incline Bench Press, you'll need an incline bench and a pair of dumbbells. Start by adjusting the incline bench to a 45-degree angle, or closer to 30 degrees if you're a beginner. Lie on the bench with your feet firmly on the ground and your shoulder blades retracted. Hold the dumbbells with a palms-in grip, so your palms are facing each other and the dumbbells are just above your shoulders. Take a deep breath, brace your core, and slowly lower the dumbbells towards your chest, keeping your elbows at a 45-degree angle to your body. Pause for a moment when the dumbbells are at chest level, then press them back up to the starting position, fully extending your arms without locking your elbows. Repeat for the desired number of repetitions. This exercise not only helps to develop a well-defined and balanced upper chest, but it also strengthens the supporting muscles, leading to better overall upper body strength. Remember to maintain proper form throughout the movement, avoid bouncing the weights off your chest, and exhale as you press the dumbbells back up. To increase the challenge, you can gradually increase the weight of the dumbbells or perform the exercise on a steeper incline. However, it's crucial to choose a weight that allows you to maintain proper form and complete the desired number of reps with control. Always prioritize safety and listen to your body to prevent any injuries. By incorporating the Dumbbell Palms In Incline Bench Press into your workout routine, you can achieve a more sculpted upper body and improve overall strength.


  • Start by setting an incline bench at a 30-45 degree angle.
  • Grab a pair of dumbbells and sit on the incline bench with your feet planted firmly on the ground.
  • Hold the dumbbells with a neutral grip (palms facing each other) and rest them on your upper thighs.
  • Slowly lie back on the bench, ensuring that your head, back, and glutes are fully supported.
  • Bring the dumbbells to the sides of your chest, keeping your elbows close to your body.
  • Take a deep breath in, and as you exhale, push the dumbbells up towards the ceiling in a controlled manner.
  • Once your arms are fully extended, pause for a moment and squeeze your chest muscles.
  • Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.
  • Remember to keep your core engaged, maintain proper form, and avoid locking out your elbows.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize effectiveness.
  • Engage your core muscles by bracing your abdomen and back against the bench.
  • Adjust the incline of the bench to target different areas of your chest muscles.
  • Choose an appropriate weight that challenges you but allows you to complete the desired number of repetitions with good form.
  • Perform the exercise in a slow and controlled manner to increase muscle tension and prevent injury.
  • Breathe consistently throughout the exercise, exhaling as you press the dumbbells up and inhaling as you lower them down.
  • Use a spotter if needed, especially when lifting heavier weights.
  • Allow for adequate rest between sets to maintain proper energy levels and prevent fatigue.
  • Incorporate this exercise into a well-rounded chest workout routine for optimal results.
  • Listen to your body and modify the exercise as necessary to accommodate any limitations or injuries.

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