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
talking 10 to 20% stronger
in the movement right away, just
with this positioning secret.
get to it...
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.
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
OTHER big problem with the incline
dumbell bench press is a biomechanical
one...and it can cause some serious
lower back strain.
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.
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
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.
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
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.
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.
you go heavy, THAT is when these
issues can become big problems.
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
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.
going to do your Incline Dumbell
Bench Press on a DECLINE bench...
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.
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
an elegant solution that will literally
change the way you do Incline Dumbell
Bench Presses, I can promise you
what it looks like:
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.
down and grab one dumbell (I'm using
105 lb dumbells here, just for reference).
that dumbell on end on your knee
then reach over and grab the other
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.
lay back and set your feet up on
the wall, pushing the dumbells up
and back as you do so.
the dumbells back and into the bottom
position of the incline press.
perform the exercise.
you can see, my hips are flexed
at 90 degrees, which allows me to
exert DIRECT force with my legs
to stabilize my core.
is what's going to make you be able
to lift 10 to 20% more weight...it's
not that your chest strength has
increased...it's just that you're
now able to generate leg drive and
stabilize your core better.
is what makes you instantly stronger.
your reps then on the last one,
bring the dumbells down to your
midsection, then bring your feet
down off the wall.
you're sitting, then just set the
dumbells down one at a time.
don't be one of those people that
just drops the weights on the floor,
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.
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
version...you'll feel more solid
in the lift, your back won't hurt
and you'll be just plain stronger.