Incline dumbbell press (30°)

Technique

1. Backrest at 30–35°, not steeper (higher and the load moves to the shoulders); if the pin has no such angle, take the nearest low one or lie on a flat bench.

2. Head, shoulder blades (pinched and down) and glutes pressed in, feet flat on the floor under the knees.

3. Lie down and get up with the dumbbells on your thighs, kicking them up with the knees, and put them back on the thighs, do not drop them.

4. Up 1 s to straight but not locked arms over the shoulders (not over the face), down 2 s to the upper chest: elbows 45–70° from the torso, dumbbells not below the line of the bench.

5. Light weight: one you could lower to the floor at your side.

6. Pain at the front of the shoulder — go back to the flat bench press.

7. Check the backrest pin.

Common mistakes

• Bench set too steep — 30–35°, no steeper.
• Shoulder blades loose — squeeze and press them into the pad.
• Elbows flared wide — keep them about 45–70° from the body.
• Dropping the dumbbells — set them on the thighs, go lighter.

More on this equipment

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