Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Exercise The Right Way - The Incline Dumbbell Bench Press


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the incline dumbbell bench press.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Grasp two dumbbells using a closed, pronated grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the face.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the dumbbells together towards the chest and aligned with the nipples.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the dumbbells upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.


MORE RESOURCES:

Build Muscle With This Simple Upper-Body Workout Routine
STACK News
To build muscle, every athlete needs a challenging upper-body workout routine. Here's one for intermediate and advanced lifters that works multiple muscle groups. You can do this two to three times a week, with two days rest in between to give your ...



Build Muscle Size and Power With Specialized Chest Training Workouts
STACK News
Want to know something about building a powerful, massive pair of pecs? Standard flat Bench Presses with a barbell may not give you the results you're after. Why not? Although barbell Bench Presses are a very important power movement for chest training ...



Yahoo Health

How to Build Muscle and Burn Fat At the Same Time
Yahoo Health
The twin goals of building muscle and burning fat are usually tied to workout routines. After all, what you do in the gym or outdoors goes a long way toward transforming your body into a lean, fat-burning machine. But training regimens usually account ...



Muscle Scientist Explains How 10 Seconds of Lifting Can Make You Bigger
Men's Health News
For years, fitness experts and exercise scientists have said that if you want your muscles to grow, then you must put them under tension for 40 to 70 seconds at a time. But there's nothing magical about 40 to 70 seconds, says Men's Health fitness ...



Kettlebell Workouts to Lose Fat, Improve Work Capacity and Build Muscle
STACK News
People look at kettlebells as if they were staring at a mythical creature. Sure, Kettlebell Swings have become more popular for fat loss and as a conditioning finisher at the end of workout sessions. But very seldom do people use them exclusively in a ...



Mstarz

Best High-Protein Foods for Your Diet to Build Muscle, Tone Body
Mstarz
If you're someone who works out – or someone who just knows things but doesn't necessarily work out – you know that protein is key. But what are the best foods to eat when you're trying to build muscle, burn fat and tone your core? Well, that's what we ...

and more »


Pamplin Media Group

Pilates: 'A nice way to mix it up'
Pamplin Media Group
SUBMITTED PHOTO - As a Pilates instructor, Gloria Hammer can help her clients build muscle But pain was only part of it, she says. She also saw the instructor certification as a new way to share her love of working out with others. “I needed to shake ...



CrossFit competitor steps up his game
Honolulu Star-Advertiser
His father owns a fitness center, and Rager spent a good portion of his childhood there, learning how to lift heavy weights and build muscle mass. This proved helpful for the sports he enjoyed as a youth: boxing, wrestling, baseball and football. Login ...



Darien Times

Stephens: Two musts in gym-bag of tricks
Darien Times
Whether you want to lean-out or build muscle it takes patience and perseverance. It won't happen overnight. It certainly won't happen if you don't have a clear plan as to how you're going to obtain the look you desire. You will hit bumps in the road ...



Breaking Defense

Marines Explore 'Augmented Reality'
Breaking Defense
Think of it as Google Glass goes to war — only less nerd and more Marine. Budget cuts and readiness shortfalls have the US military looking at virtual reality as a partial replacement for expensive field exercises. But VR has real limits. So this ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.