Description
A variation of the traditional shoulder press that targets the front and side deltoids, upper pectorals, and triceps. Performed on an incline bench.
How to Do Dumbbell Incline Shoulders Press
- 1Setup
Adjust an incline bench to a 30-45 degree angle. Sit on the bench, holding a dumbbell in each hand resting on your thighs.
- 2Setup
Lie back, bringing the dumbbells up to shoulder height, palms facing forward, and elbows flared slightly out to the sides, directly below your wrists. Plant your feet firmly on the floor.
- 3
Exhale and press the dumbbells directly overhead in an arc, until your arms are fully extended but not locked, and the dumbbells are close to touching.
- 4
Inhale slowly as you lower the dumbbells back down with control to the starting position at shoulder height, maintaining tension in your shoulders.
- 5
Repeat for the desired number of repetitions, ensuring controlled movement throughout the set.
Tips
- Maintain a slight arch in your lower back and keep your chest up to optimize shoulder engagement and protect your spine.
- Control the eccentric (lowering) phase of the movement to maximize muscle time under tension and promote growth.
- Avoid flaring your elbows out excessively wide; keep them slightly tucked to protect your shoulder joints and better target the deltoids.
- Focus on driving the dumbbells up using your shoulder and upper chest, avoiding excessive momentum from your lower back.
Common Mistakes
- ×Arching the lower back excessively can lead to injury; fix this by engaging your core and pressing your lower back gently into the bench.
- ×Letting the dumbbells crash down too quickly reduces muscle engagement; fix this by controlling the descent with a steady tempo.
- ×Using too heavy a weight often compromises form; fix this by selecting a weight that allows for full range of motion with proper technique.
Variations
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