The bench press reigns supreme in targeting mainly the middle pectorals. For the best development of the upper pectorals together with the anterior deltoid and serratus anterior you should do the incline dumbbell press.
EXECUTION
- Assume a stable position on a seated incline bench, set at approximately a 45° angle. Feet should be flat on the floor with the legs spread slightly to maintain good balance.
- The hips, shoulders, and head should be in good alignment resting on the bench.
- Hold a dumbbell in each hand with a pronated (overhand) grip. (Palms should face in the same direction as you are looking, i.e., directly ahead.)
- Bring the dumbbells to shoulder level with the hands just outside and basically in line with the shoulders.
- When ready, inhale and hold your breath as you press (push) the dumbbells upward and inward.
- Keep the elbows out to the sides in the same plane as the shoulders.
- Exhale as you pass the most difficult part of the up-phase or as the arms become fully extended.
- Pause in the overhead position with the arms fully extended. Inhale and hold your breath as you lower the dumbbells under control, to the shoulders.
- As the dumbbells reach the lowermost position switch directions and press them back upward until the arms are once again fully extended. Pause and then repeat.
- Press the dumbbells together in the overhead position to increase the intensity of the contractions.
- Execute at a moderate rate of speed keeping the dumbbells under control at all times. The only change in speed occurs in the bottom position when you make the switch from the down to up-phase somewhat faster.
- For variety and for a greater range of motion, do the exercise in an alternating manner.
- When doing single arm incline presses, raise the dumbbell as high as possible so that the involved shoulder leaves the bench slightly.
PITFALLS
- Exhaling on the exertion. When you do this the chest has a tendency to collapse, which weakens the muscles pushing the dumbbells upward. In addition, it can cause injury to the spine or shoulders.
- Not keeping the elbows out in the same plane as the shoulders as you press the dumbbells overhead. If you bring the elbows inward it changes the joint action in the shoulders.
- Not extending the arms overhead completely and pressing them inward reduces the possible development of the serratus anterior and the inner portion of the upper pectoralis.
- Using too wide a grip. If your grip is much more than shoulder wide apart not only is the range of motion in the shoulder and elbow reduced but only the outer portion of the upper pectoralis major will be overly stressed.
- Don’t bounce in the bottom position when reversing direction. The movement should be smooth and controlled which will also help to prevent injury.
- Do not use excessively heavy weights. Very heavy weights force you to bring in other muscles of the shoulders, trunk and legs in order to get the movement started and to keep it under control. Maintaining correct technique is more important than how much weight you use for effective muscle development.
- Do not contract the abdominals to stabilize the body. When you press, the erector spinae should be contracted to maintain the head and shoulders against the bench and to maintain the normal curvature of the spine.
- Coming to a complete stop in the down position makes the exercise more difficult. When you pause and wait in the down position it takes extra energy to overcome the resting inertia of the dumbbells and to get them started moving upward. To counteract this effect change directions quickly to utilize the eccentric energy from the down-phase to the concentric up-phase.
- Not maintaining a moderate rate of speed. If you go slower it becomes too difficult to control the movement and it places extra stress on the joints. Going too fast makes it difficult to stop the moving inertia of the dumbbells and may cause injury to the joints. The moderate rate of speed is best not only for safety but also for maximum development of the muscles.
MAJOR MUSCLES INVOLVED
The shoulder joint muscles responsible for moving the arms include the pectoralis major and anterior deltoid. These muscles are assisted by the corachobrachialis and the short head of the biceps. The serratus anterior and pectoralis minor of the shoulder girdle together with the upper and lower portion of the trapezius rotate and move the scapula to accommodate the arm movements. The pectoralis major is the large muscle of the chest and the anterior deltoid covers the front of the shoulder. The serratus anterior is located on the sides of the trunk directly under the armpits and the pectoralis minor can be found under the pectoralis major. The trapezius is a large muscle covering the middle upper back. Only the upper and lower portions are involved in upward rotation of the scapula. Also involved is the triceps muscle covering the entire back of the upper arm. However, in this exercise it is mainly the medial and lateral heads that are involved.
MUSCLE ACTION
The major muscles involved move the arm on a diagonal to the body (a combination of shoulder joint adduction and flexion). More specifically, the arms move from a position in line with the shoulders inward and upward until they are in front of the body and above the chest. If you use a low angled bench you will also involve the middle pectoralis major, especially at the beginning of the movement. The higher the arms are raised and brought to the middle of the body the more the upper pectoralis major is involved. This is why it is important that you use a bench that is inclined at approximately 45?.
SPORTS USES
The muscles and actions involved in the incline dumbbell press are very important in all upward-forward reaching, pushing and throwing actions. Consequently, this exercise is used extensively by spot putters, discus throwers, hammer throwers, basketball players, gymnasts, boxers, football players, and athletes involved in the martial Arts. In bodybuilding this exercise is most important for anterior shoulder, upper chest, and side of the chest (area under the armpits) development. It is not however one of the best exercises for the trapezius since this muscle does not undergo maximum shortening for best definition or development. In weightlifting and powerlifting this is an important exercise for overall development of the shoulder and as an assistant exercise to improve the overhead and bench presses.