Chest Training Secrets

Every gym newbie incorporates the barbell bench press (as they should) into his or her chest routine. Although it’s a very important staple exercise, the novice will often ignore incline dumbbell presses. Big mistake. Studies have shown that this exercise can give you more intense contraction in your pecs at the top of the movement—especially when you bring the dumbbells together at the top. This allows you to isolate the upper pecs (using less of the anterior delt head) more than you ever could with a barbell. Also, dumbbells give you a better range of motion, allowing you to get much deeper at the bottom and really stretch your pecs out. Another benefit of this exercise is that it helps develop muscle symmetry. When using a barbell, your dominant/stronger side (which we all have) will often help your weaker side in hefting the weight. Dumbbells force your weaker side to “pull its own weight,” so to speak, and aid you in developing more of a balanced physique. So how much of an incline should you perform this exercise at? Typically it can go from a 30- to 45-degree range. We suggest sticking with 45 degrees—but no higher. The steeper you make the incline, the more you take off your upper pecs and bring the anterior (front) delts into play. If you want to build a thick upper chest, the incline dumbbell press is the exercise for you.

Primary muscles: Upper pecs
Secondary muscles: Tris & front delts
Exercise type: Compound movement

HOW IT’S DONE
Start: Use your thighs to aid in bumping up the weights to the start position with the dumbbells at the sides of your upper pecs/shoulder height, and your grip being slightly more than shoulder-width apart. Remember to keep your elbows flared out, with your arms bent enough to allow your elbows to go down below the level of your chest.

Midpoint: As you breathe out hard,
push the dumbbells upwards in an slightly arcing fashion and bring the dumbbells together at the top of the movement and focus on squeezing your pecs together hard to maximize muscle contraction. Remember to keep your lower back against the bench throughout the movement.

Finish: Using the negative, slowly lower the weights back down to the start position and ensure you get a deep stretch at the bottom of the movement to really work the muscle fibres and help promote new muscle growth.