Upper body
Dumbbell incline press
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Lowered positionDumbbells
Press two dumbbells from an inclined bench. Keep your head, back and hips supported while moving both weights with control.
How to do it
Set a low incline
Lock the bench backrest at about 30–45 degrees. Sit with both feet flat and use weights you can position comfortably.
Settle onto the backrest
Support your head, shoulders and hips. Hold the weights beside your upper chest, wrists above elbows and elbows angled comfortably from your ribs.
Press together
Extend both arms above your upper chest without lifting your hips, flaring your ribs or clashing the weights.
Lower slowly
Bring the dumbbells back beside your upper chest within a controlled, comfortable range. Keep your feet grounded throughout.
Find your form
Keep in mind
- Keep wrists straight and shoulders supported.
- Use a modest incline rather than a nearly upright backrest.
Watch out for
- Bouncing the weights at the bottom.
- Arching your lower back or flaring elbows straight out.