Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the incline dumbbell bench press.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Grasp two dumbbells using a closed, pronated grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the face.
This is the starting point for all repetitions.
DOWNWARD MOVEMENT
Lower the dumbbells together towards the chest and aligned with the nipples.
Keep the wrists rigid directly above the elbows.
UPWARD MOVEMENT
Push the dumbbells upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
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