push Pattern
Incline Dumbbell Press
Primary Targetchest
Equipmentgym / dumbbells
SETUP & EXECUTION
Initial Phase
- 01Set bench angle to 30-45 degrees.
- 02Lean back and hoist dumbbells to shoulder level.
- 03Retract scapula against the bench.
Movement Phase
- Press dumbbells vertically toward the ceiling.
- Lower weights under control toward the upper chest.
- Ensure elbows track at 45 degrees.
Form Deviation Analysis
- ×Arching back excessively (turning it into a flat press).
- ×Pressing the weight forward instead of vertical.
- ×Bench angle too steep (>60 degrees shifts to shoulders).
Safety Protocols
Contraindicationsshoulder pain