Hey, What's up guys? I'm Scott from Muscularstrength.com and today
We're going to go over proper form for the incline dumbbell bench, press now
This is a really great exercise to help build the upper portion of your pectoralis major and if you follow my three golden rules
You will start seeing gains relatively quickly
however
Let's first make it very clear that whether you flat incline or decline bench press you are still
Activating the entire pectoralis major the entire chest
It's just that when we use an incline, we can place a bit more emphasis on the upper portion of the chest
So if the upper portion of your chest seems to be lagging a bit try starting your workouts with this exercise first
Alright, so golden rule number one pack your shoulders
believe it or not guys the position of your shoulders during a lift affects the muscles targeted for example, the more
Protracted your shoulders are during a press or raise the more front and side delts are going to activate throughout the movement
Whereas retracting your shoulders back and down will primarily activate your chest also
Aside from the fact that protracted shoulders is an injury waiting to happen, especially
When you're lifting with heavy weights
If you do not pack your shoulders when benching that will throw off the entire movement
Pattern of the exercise the easiest way for me to tell when someone isn't
Packing their shoulders properly is that their elbows tend to be flared out instead of tough in if packed properly
Your elbows will be pulled in close to your torso and that actually brings us to the next golden rule
So golden rule number two. It's okay to arch your back guys
When it comes to dumbbell pressing or any kind of pressing for that matter
You always want to place your body in the most advantageous
Position to lift the most amount of weight as safely as you can
That includes understanding the mechanics of each movement and in the case of the incline
Press proper mechanics dictate that your elbows are directly below your wrists and close to your torso
Yes, obviously shoulder packing is a big part of this as well
But you're going to have a really hard time executing all of this if your back is flat on the bench now
I'm not saying you need to contort your entire body
but an arch in your back is key to be able to properly pack your shoulders as tight as you can and
Bring your elbows in so that you can bench over your chest
this also means that you should be flexing and
embracing your core during your sets and especially as you continue to lift heavier weight, and now before we get to the final tip,
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So the last golden rule golden rule number three is to keep your glutes pinned to the bench
How many times have you seen someone bench and their butt is two feet in the air?
That's an injury waiting to happen guys. Not to mention. You lose so much power
When your glutes leave the bench it goes like this
pack your shoulders roll back with the dumbbells arch your back flex and squeeze your core and
Simultaneously flex and squeeze your glutes while keeping them pinned to the seat of the bench
This isn't just a chest press guys if executed properly you should feel power
Resonating from your feet pushing into the ground all the way through your entire body
In fact, I bet the majority of you will be able to add 5 to 10 pounds easy
To your next set once you apply all these tips. So give it a shot and let me know how it goes
You don't have to create stupid exercises to see better results guys
You just need someone who cares to guide you in the right direction. And if you feel that's what I'm doing
What are you waiting for?
Take the next step in your journey and download my app muscular strength and get started with one of my muscle building or fat
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So I've been here for 10 years and I don't plan on going anywhere guys
This is my family and makes me happier than seeing all of you succeed in as always
More good stuff coming soon
Did you guys know that I have hundreds of how-to videos to help you correct
Your form in the gym
all you have to do is click the playlist link over here to see them all or
You can download my app by clicking the link below and search for them directly in my exercise and routine database. See you guys