Techniques of The Incline Dumbbell Press

I got another great question asked by Charles; “What is the best way to get the dumbbells started when doing the incline dumbbell Press?”  He went on to explain that after he gets started he is fine and that is typical of this exercise.  I have seen a lot of funky and unsafe techniques used to get the dumbbells up and moving.  For a not so complicated exercise; technique plays a major role just like in any other exercise.  If not done incorrectly, you will pay for it sooner or later.

In the video I go over the various spotting positions and how a spotter is used to help get the first rep started.  I beleive the use of a spotter for this exercise is very important and should not be over looked.  Also, the position of the arm in relation to the shoulder is just as important to maximize the benefits of this lift and not place a lot of excessive stress on the anterior shoulder capsule and its supporting structures.

I typically like to work dumbbell incline presses in the 5-12 rep range and usually no more than 3 sets is needed but that is all interdependant upon your training program.  I also have done a high rep lighter weight set after a heavy bench press set.  It may look something like this:

Flat Barbell Bench Press (Heavy) for 5 reps

Superset

Incline Db Press (Light) for 16-20 reps or to fatigue

So you can use this exercise as a stand alone emphasis lift or as a finisher as just described.  Keep in mind if you are using it as a finisher to maintain good form and technique through each rep.  I hope this post has helped a few of you get some good ideas towards proper form and getting the weight started while decreasing your chances of injury.

To your health,

Jerry