BetterU, Inc. - Personal Training, Health, Fitness, Fat Loss, Muscle Gain, Exercise and much more! - Powerful
Fitness & Training Info!

Muscle-Building • Fat Loss Unique Exercises More!

Yours FREE!  

Burn fat and build muscle at the SAME TIME with my 30 day "Dirty Little Secret Program For Building Muscle and Losing Fat FAST!" Grab it here free!

General Fitness Library Fat Loss Exercise Library
Advanced Training Muscle & Strength Muscle Anatomy
Questions & Answers Nutrition & Supplements Newsletter Archive
Our Fitness eBooks Fitness Equipment Reviews


Be 10 to 20% Stronger INSTANTLY in Incline Dumbell Bench Press...Using a Decline Bench and a Wall



Have a look at some of the articles published in previous issues of BetterU News...

Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training

Want a Big Chest? Then Learn How To Do Heavy Dumbell Bench Press On the Swiss Ball...

How To Effectively Work and Build the Upper Chest

Sign up now!




Secret Training Tip #1189 - Be 10 to 20% Stronger INSTANTLY in Incline Dumbell Bench Press...Using a Decline Bench and a Wall

Home -> Advanced Training -> Secret Training Tips -> Secret Training Tip #1189

Want to see more exercises like this? Subscribe to my YouTube Channel now!

The Incline Dumbell Bench Press is a key exercise for upper chest development. If you want that complete "gladiator-like" chest look, with thick upper pecs, it's an exercise you absolutely should be doing.

I've got a technique for you here that's not only going to make it MUCH easier to get heavy dumbells into position for the exercise, it's also going to make you instantly STRONGER in the incline dumbell press exercise...and I'm not kidding about that.

I'm talking 10 to 20% stronger in the movement right away, just with this positioning secret.

Let's get to it...

One of the main problems people run into with the incline dumbell bench press is generally not in the movement itself but in getting the dumbells up and into position to actually DO the movement.

This is especially true when the weights start getting heavier and tougher to get into position. You can find yourself limited in your progress by the amount of weight you can get into position, especially if you don't have a spotter to hand you weights.

The OTHER big problem with the incline dumbell bench press is a biomechanical one...and it can cause some serious lower back strain.

Visualize yourself on an incline bench, holding the dumbells in the top position. Your upper back is on the bench, your butt is on the bench and your feet are on the floor.

The weight is bearing down on you, compressing the spine...but your butt on the seat is stopping the weight from sliding you down the bench...the accordion fold in the middle is your lower back. And that's where all the stress of the weight bearing goes.

And having your feet on the ground actually makes it WORSE by increasing anterior pelvic tilt (which means your pelvis tilting forward) due to the angle your thighs are at while they're also exerting force to prevent the weight from folding you in half at the lower back.

If you've gone heavy on an incline dumbell bench press, you probably know exactly the awkward, not-quite-right feeling I'm talking about. It happens because that body position stretches some the core muscles rather than allowing you to bear down and contract them into a more solid supporting position.

When you're doing bench press on a flat bench, this position doesn't matter because your core is not actually supporting the weight. When you're on an incline bench, you DO need the core active to support the weight because of the angle.

And when you're using lighter weight, neither of these issues is a big deal. You can get light dumbells into position pretty easily and the weight won't bear you down enough to compromise your lower back position.

When you go heavy, THAT is when these issues can become big problems.

You don't get the core support you need to protect the lower back and you can't transfer force effectively from the lower body through the core.

I've got the solution to all your problems here...both getting heavy dumbells into position AND body position compromising your stability and power transfer.

You're going to do your Incline Dumbell Bench Press on a DECLINE bench...

And you're going to set that decline bench in front of a wall so you can put your feet up on the WALL instead of on the floor, which immediately solidifies and stabilizes the core, allowing for strong transference of force from the lower body.

It also puts the dumbells right at upper chest level to begin with so all you have to do lift your knees up and move the dumbells back and you're immediately into the bottom position of the dumbell bench press.

It's an elegant solution that will literally change the way you do Incline Dumbell Bench Presses, I can promise you that.

Here's what it looks like:

First, set the decline bench in front of a blank wall. The only drawback with using a decline bench is that the decline is often not very adjustable. It's a small price to pay, though.

Reach down and grab one dumbell (I'm using 105 lb dumbells here, just for reference).

Be 10 to 20% Stronger INSTANTLY in Incline Dumbell Bench Press

Set that dumbell on end on your knee then reach over and grab the other one.

Incline dumbell bench press

Set both dumbells on end on your knees and sit down at the very bottom end of the decline bench. Your shins should be almost right up against the wall here.

Getting into position for the Incline dumbell bench press

Now lay back and set your feet up on the wall, pushing the dumbells up and back as you do so.

Set your feet on the wall for the Incline dumbell bench press

Move the dumbells back and into the bottom position of the incline press.

Getting the dumbell back into position for Incline dumbell bench press

Bottom of the Incline dumbell bench press

Then perform the exercise.

Top of the Incline dumbell bench press

As you can see, my hips are flexed at 90 degrees, which allows me to exert DIRECT force with my legs to stabilize my core.

THIS is what's going to make you be able to lift 10 to 20% more's not that your chest strength has's just that you're now able to generate leg drive and stabilize your core better.

THAT is what makes you instantly stronger.

Perform your reps then on the last one, bring the dumbells down to your midsection, then bring your feet down off the wall.

Finishing the Incline dumbell bench press

Once you're sitting, then just set the dumbells down one at a time.

Setting the dumbells down in the Incline dumbell bench press

Done with the Incline dumbell bench press

And don't be one of those people that just drops the weights on the floor, PLEASE.

It's not necessary and it actually can damage the weights. If you need attention that badly, just scream while you're doing your set - at least that way, you can impress people with the amount of weight you're MOVING rather than DROPPING.

Next time you've got chest training on your schedule, give this version of the Incline Dumbell Bench Press a try. I can promise it will immediately feel much better than the normal'll feel more solid in the lift, your back won't hurt and you'll be just plain stronger.


Related Books and Programs:

The Best Chest Exercises You've Never Heard Of

The Best Chest Exercises You've Never Heard Of will take your chest training to a whole new level, introducing you to some of the most unique and innovative chest exercises you've never seen before. You'll learn 53 exercises covering all aspects of your chest, including exercises to help target the hard-to-reach upper pec fibers.

Learn more about The Best Chest Exercises here...

Muscle Explosion is my program for blasting through muscle and strength plateaus. It's a 28 day program that attacks your body from every angle, using every single trick I've ever learned for building muscle fast. This highly-strategic program is incredibly challenging...and it can literally add 5 to 10 lbs of muscle mass to your body in 4 weeks.

Learn more about Muscle Explosion here...

Mad Scientist Muscle is all about sustained muscle growth and strength-building. Overtraining on purpose can be your biggest ally in the muscle-building process...this program will teach you how to use it to your advantage for continuous results, while also utilizing structural-based training targeted to changing your body's physiology to better support muscle growth. It CAN be done and this program will do it for you.

Learn more about Mad Scientist Muscle here...


The Best Chest Exercises You've Never Heard Of

The Best Chest Exercises You've Never Heard Of


This book is packed with 53 killer exercises that will blow up your pecs like nothing you've ever felt before!

Click here for more information and get your FREE samples now!









Mad Scientist Muscle Metabolic Surge - Rapid Muscle Explosion - 28 Days The Best Exercises You've The Best Abdominal Exercises Gluteus to the Maximus - Build a
Mad Scientist Muscle Metabolic Surge - Rapid
Fat Loss
Muscle Explosion - 28 Days
to Maximum Mass
The Best Exercises You've
Never Heard Of
The Best Abdominal Exercises
You've Never Heard Of
Gluteus to the Maximus - Build a
Bigger Butt NOW!

FREE Fitness Articles For Your Website!
Increase your site traffic now! Get professionally-written fat loss, muscle-building and exercise articles FREE for use on your website.
Click here for details

BetterU, Inc.
P.O. Box 342, Grayslake, IL, U.S.A., 60030
ph/fax# Toll Free (888) 361-6023
Copyright 2013 BetterU, Inc. ©

Contact Us/Helpdesk
Link Directory
About Us
Privacy Policy/
Terms of Service