Execution
- Assume a seated position on an incline bench set at approximately a 45 degree angle. Feet should be flat on the floor so that you can create a stable position.
- Your trunk and head should be in full support on the incline bench and your vision should be directed forward, i.e., at an angle, in a line perpendicular to your trunk.
- Hold a dumbbell in each hand with a pronated (overhand) grip. The palms of the hands should face forward and the elbows should be pointed downward.
- The dumbbells should be held at shoulder level, with the hands just outside and in line with the shoulders.
- When you are ready, inhale and hold your breath as you press the dumbbells upward and inward. Be sure to keep the elbows out to the sides as you fully extend the arms overhead.
- Press inward against the dumbbells when the arms are completely extended for about two seconds and then exhale.
- Pause momentarily and then inhale and hold your breath as you lower the dumbbells under control back to the initial position. Then without stopping, press the dumbbells upward and repeat.
- Execute at a moderate rate of speed, keeping the dumbbells under control at all times.
- For variety and for greater range of motion in the shoulder, do alternate arm incline presses. In this your shoulder should rise slightly from the bench when you raise the dumbbell as high as possible.
- Keep the same grip throughout execution to ensure that the elbows stay out to the side.
Workout Tips
- Be sure the arms are completely extended overhead and that you press the dumbbells together after the arms are completely extended. Doing so helps bring about greater development of the inner portion of the upper pectorals to create greater cleavage. Having completely extended arms overhead also brings about greater development of the serratus anterior and pectoralis minor.
- If you use too wide a grip, the range of motion in the shoulder and elbow joints is reduced greatly. In addition, the outer portion of the upper pectorals may be overstretched and can cause stretch marks.
- When using heavy weights you may find it beneficial to contract the erector spinae to help raise the chest slightly. Do not contract the abdominals. They will pull your chest down.
- If you come to a complete stop in the down position, it makes the exercise more difficult. Not only will it take more energy to overcome the inertia of the dumbbells, but you will not be able to handle as much weight as you can when you immediately change directions upon reaching the down position. Doing this utilizes the eccentric muscular contraction energy that accumulates on the down phase as an assist in pushing the dumbbells upward.
- Execute the up and down phases at a moderate rate of speed. If you go very slowly, especially on the up phase it can create excessive intra abdominal and intra-thoracic pressure as well as place greater stress on the joints. In time both of these consequences can prove dangerous.
Major Muscles Involved: The pectoralis major and the anterior deltoid are the major muscles involved in moving the arm. They are assisted by the corachobrachialis and the short head of the biceps. The upper and lower portions of the trapezius are involved in rotating the scapula to allow for full range arm movement. The trapezius is a large diamond shaped muscle that covers the upper middle back, from the head to the last thoracic vertebrae.
The pectoralis major, located on both sides of the sternum is a very large muscle that makes up the bulk of the chest. The anterior and middle portions of the deltoid cover the front and sides of the shoulder joint. The serratus anterior is located on the sides of the chest directly under the armpits and above the external oblique. The pectoralis minor, a relatively small muscle is located on the chest underneath the pectoralis major. In the elbow joint, the triceps muscle which covers the entire back of the upper arm, is the major muscle involved. Of its three heads, mainly the medial and lateral heads are active in elbow extension.
Muscle/Joint Actions: The muscles involved move the arms 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. The workload falls on the upper pectoralis major and middle and lateral deltoid to move the arms inward and upward. The upper and lower trapezius together with the serratus anterior rotate the scapula upward, while the serratus anterior and pectoralis minor abduct the scapula to move it out to the sides to allow for the range of motion of the arm. Because of the positioning of the arms, the triceps is not as strongly involved except near the end of the range of motion.
Sports Uses: The muscles and actions are very important in all upward and forward reaching pushing and throwing actions. More specifically, they are important in the sports of track and field (shot-put, discus throw, hammer throw), basketball, gymnastics (the unevens, the vault and free exercise), boxing, the male partner in figure skating and in some of the martial arts. In bodybuilding this exercise is most important for developing and refining of the front and sides of the shoulders, upper chest (inner and outer aspects) and sides of the chest, and to a limited extent, the triceps. It is an excellent assistant exercise for overall strengthening of the shoulder and to improve the overhead and bench press exercises.