07 April, 2008

Ask the coach: Incline Dumbbell chest press

The Incline dumbbell chest press works the joints of the shoulders and the elbows. The bench is set to an incline so it requires more work from the shoulders and the upper portion of the chest muscles with the muscles on the back of your arm, (the triceps) assisting. Since the angle is different to a flat chest press it will mean that the weight you lift will be smaller than you would on a flat chest press. The majority of movements at home are presses above your head so these are important muscles to keep strong. In conjunction with the upper back muscles it will help fight against gravity in you’re your chest upright.

Here are some tips:

Set the bench to the desired incline. The higher the incline the more work by the shoulders and the lower the incline the more work done by the chest.

Sit at the edge of the bench with the d/bells placed on your thighs. As you lie back, bring the d/bells either side of your chest muscles, with your feet on the floor. If your feet struggle to reach the floor it is best to place an aerobics bench on the floor in front of the bench, where you can stabilise your legs.

Keep your palms facing inwards and let your knuckles face the ceiling.

Keeping your head in contact with the bench and your eyes on the bells, straighten your arms to the ceiling so your fist finishes directly above your shoulders. Squeeze your chest muscles together as you press.

Don't let the d/bells touch. Concentrate on connecting with feeling of the chest muscles as you press.

Slowly bend your elbows down so the d/bells finish outside your shoulders.

Sets: Beginners should start with two sets of repetitions and increase to four.

Repetitions: 10 to 12. The more experienced the trainer, the lower the repetitions and the higher the weight.

Tempo: Lower down in four seconds, push back to the starting position in one second, and pause at the top for a second.

Rest: 60 seconds after each set, or alternate with an upper back exercise or lower body exercise.