Dumbbell bench press lying on the bench with a slope.

This exercise is optional when working on your chest muscles, but when running on a flat bench, raised up, the effect is shifted to the upper beams of the pectoralis major muscle, deltoid muscle (especially the front beams), and also the triceps. This exercise has both pluses and minuses compared to the bench press. To run it a little harder than a bench press barbell, because dumbbells, sometimes quite large weight, it is necessary to lift from floor to chest height, and in addition, the position of the wrist and elbow is not fixed with the neck of the barbell, your elbows can "to disperse", causing possible injury! The same advantages is the ability to lower the dumbbells lower than the rod, which prevents the neck, making the chest muscles are stretched to a much greater extent.

Technique

1. Put the bench at 35-40° relative to horizontal. Lie down on it, feet should be wider than shoulder width and firmly rested on the floor. Shoulders, head, and hips pressed to the bench.
2. Take a dumbbell top grip and lift them to the shoulder line (closer to the Delta). Throughout the exercise, the palm should be directed wherever you look your eyes clear up. This is the original.
3. Take a deep breath, stopping the breath and squeeze the dumbbells up so that they were exactly above the shoulders. The elbows are moving exactly in the plane of the shoulders and always look to the side.
4. To get the most difficult area of the lift, exhale.
5. Top hands are completely flat, and the dumbbells are directly above the shoulders. Stop for a few moments, and even more tense chest muscles. Then take a deep breath, stopping the breath, lower the dumbbells to your delts.
6. When the dumbbells reach shoulder level, without stopping, immediately reverse direction and squeeze the dumbbells up again.
7. For improved performance of the upper part of the chest muscle lifting weights not stupid up, and let's say that would top the dumbbells almost came together and camped opposite the middle of the top edge of the chest.
8. All stages of exercise (the bench press and the descent of the dumbbell) are performed slowly without acceleration.
9. For dilution I recommend performing bench press dumbbell with one hand. In doing so, try to squeeze the dumbbell as high up as possible.

Tips

1. Stop breathing during movement does not give rest to the muscles, stabilizers, which increases the stamina of the body and gives extra strength.
2. During the approach, the elbows are moving exactly in the vertical plane, which is at shoulder level, and elbows are constantly directed strictly to the side. Bringing the elbows to the sides of your body, you give risk to injure the shoulder joint.
3. Top handsshould be completely smooth and dumbbells — over deltas or crossed even closer. Otherwise you will not be able to get the front serrated muscle and the top edge of the major pectoral muscle.
4. If the top of a dumbbell apart wider than your shoulders, it can be very hard to load to the lateral edge of the pectoral muscle.
5. Do not end the movement at the bottom. This complicates the exercise. The subsequent descent of dumbbells and dumbbell bench press on a flat bench should look like one slow, continuous motion.
6. Do not take a very large weight. It will provoke you to engage in the work of the Delta, torso and legs.
7. For the bench press dumbbells on incline bench muscles-extensors of the back should be tense all the time (isometric contraction) and to keep the natural curve of the spine, not allowing the shoulders and head off the bench.

Application

Intended for: Everyone from beginners to professionals.

When: At the beginning of the workout of the chest muscles. After the presses barbell or dumbbells on a horizontal bench. At the end of the barbell presses and dumbbell presses perform only a downward slope and layout of dumbbells lying.

How much: 3-4 sets of 8-10 reps.

Sport coaching: In bodybuilding and bodybuilding are used a dumbbell presses on incline bench 35-40° to correct a very flat chest. The denser and visitee the weight of the upper breast — the bigger it looks, the whole chest as a whole.
The strength of the muscles included in this exercise are extremely important when performing a variety of bumps, jolts, and throws, namely when the hands move upward relative to the torso.