Incline bench press with dumbbells

Edited by Dr. Massimo Bonazzelli

Synonyms

The inclined bench press with dumbells exercise is also known as the Dumbell inclined bench press, Inclined bench press with dumbells.

Type of Exercise

Inclined bench press with dumbbells is a multi-joint exercise / accessory

Variants

• Barbell incline bench press

Incline bench press with dumbbells: Execution

The starting position sees the athlete sitting on a bench inclined at 20 ° and 45 °, with his back in his position of strength, legs apart and feet firmly resting on the ground behind the knees to favor the maintenance of the three natural curves of the The elbows are flexed, the wrists straight and the shoulders are adducted and extra-rotated so that the elbow, wrist and dumbbell are in exactly the same vertical plane from a side view. The dumbbells are held at the same vertical plane. height of the sternum with a grip that can be prone or neutral; the latter is more correct and particularly recommended when the dumbbells are bulky and heavy, which therefore if held with a prone grip, would force the athlete to keep the elbows less flexed than it would serve to have the forearms perpendicular to the ground from a frontal view, resulting in unnecessary effort on the part of the elbow flexors to hold the dumbbells and reduction of and the downward movement. The execution consists of pushing the dumbbells up on the vertical plane perpendicular to the floor (not the bench) they were lying on before starting, thus trying to draw a straight line segment and not a curve. During the push, the shoulders flex in the sagittal plane and abduct in the longitudinal plane, while the elbows extend and the shoulder blades begin to rotate upward in the last third of movement. The execution ends with the complete extension of the elbows and just before the arms come to be perpendicular to the ground. It is also possible to perform this exercise in a unilateral version with consequent greater stimulation of the stabilizers of the spine. During the whole execution of the exercise it is advisable to place part of the weight on the feet. Correct execution of this exercise requires good shoulder mobility in the first third of the movement to maintain the position described above.

Muscles involved in the exercise Inclined bench press with dumbbells

Group 0

• Big breastplate
• Anterior deltoid
• Coracobrachialis
• Brachial biceps (weak)

Action
Shoulder flexion

Group 1

• Lateral deltoid

Action
Shoulder abduction

Group 2

• Brachial triceps
• Anconeus

Action
Elbow extension

Group 3

• Inferior bundles of the large thoracic dentate
• Lower bundles of the trapezius
• Intermediate beams of the trapezius

Action
Upper scapular rotation

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip, torso, hip, knee, ankle and foot

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