Dumbbell Incline Shoulders Press
Target your deltoids, upper chest, and triceps with the dumbbell incline shoulder press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Incline Shoulders Press
Description
A variation of the traditional shoulder press that targets the front and side deltoids, upper pectorals, and triceps. Performed on an incline bench.
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How to do Dumbbell Incline Shoulders Press
- 01Setup
Adjust an incline bench to a 30-45 degree angle. Sit on the bench, holding a dumbbell in each hand resting on your thighs.
- 02Setup
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.
- 03
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.
- 04
Inhale slowly as you lower the dumbbells back down with control to the starting position at shoulder height, maintaining tension in your shoulders.
- 05
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.
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Get Ellim — FreeQuestions
Is Dumbbell Incline Shoulders Press good for beginners?
Dumbbell Incline Shoulders Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Incline Shoulders Press?
You need Dumbbell to perform Dumbbell Incline Shoulders Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Incline Shoulders Press?
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.
What are common mistakes when doing Dumbbell Incline Shoulders Press?
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.
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Free · iPhone only · Available on the App Store