Incline Reverse-Grip Dumbbell Bench Press

Differentiation: Mechanics

This variation of a reverse chest press is unique. Here is how: lifting the weight using an incline angle | works and develops your upper chest. You also use dumbbells. Using dumbbells ensures each pectoral lifts the same amount of weight. Using equal weight increases the symmetry and definition of your chest muscles.

Starting Position

To get into starting position, do this...

1) Locate a movable incline bench.

2) Set the incline bench to a 45-degree angle.

3) Obtain two dumbbells.

4) While holding a dumbbell in each hand, sit on the bench.

5) Lie back on the incline bench with your back flat against the pad.

6) Place your feet flat on the floor, shoulder-width apart.

7) Lift the dumbbells straight up over your upper chest with arms fully extended.

8) Hold the dumbbells with your palms facing inward.

9) For heavier weight, you can use your thigh to help push each dumbbell up - one at a time.

10) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you bend and flare your elbows outward

3) ...to lower the dumbbells to chest level.

4) Hold this position for a count of one second once they are near your chest.

5) Then, inhale as you gradually lift the dumbbells straight upward,

6) ...until your arms are fully extended over your upper chest and they are again above your upper chest.

7) Once your arms are fully extended, squeeze your pecs and hold for a count of two seconds.

8) Repeat reps for a full set.

9) When your set is complete, lower each dumbbell to your thigh and then to the floor.

Proper Form

Pay special attention to following proper form by...

Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.

Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.

Press your shoulder blades firmly into the bench's pad while pushing up each rep.

Keep your palms facing your head.

Keep your elbows flared outward.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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