? bout incline db press (louden_swain)

[sean34]

all,

ive seem numerous post on this board raving about the effectiveness of incline db (bench) press for chest development and had a couple questions about the technique ya'll use...

at the top of your movement (arms locked out), do your thumbs point together or do you rotate your wrist so your palms face one another? (I have a tender AC joint and I feel it less when I rotate the wrist)

do you concentrate on keeping the elbows in (to minimize stress on shoulders) with incline db presses? For me, this is one movement where the elbows can really flare out and all I see in the gym is elbows flared. I also see nobody doing deep sqauts so thats why im asking

with respect to the chest, where do you bring the dbs too (upper/ lower chest)?

do you arch your back a lot?

regards,

Sean

 

[Scaggs]

I can't answer all of your questions but i don't see anyone responding so i will give you my 2 cents.

I don't normally do dbell incline presses but when i do them i never lockout the elbows anyway. for some like me, it can cause elbow pain.

If you feel less in the AC joint rotating then i would stay with the rotation. Dont risk injury.

I bring them to the mid/upper part of the peck.

Scaggs

 

[louden_swain]

all,

ive seem numerous post on this board raving about the effectiveness of incline db (bench) press for chest development and had a couple questions about the technique ya'll use...

at the top of your movement (arms locked out), do your thumbs point together or do you rotate your wrist so your palms face one another? (I have a tender AC joint and I feel it less when I rotate the wrist)

do you concentrate on keeping the elbows in (to minimize stress on shoulders) with incline db presses? For me, this is one movement where the elbows can really flare out and all I see in the gym is elbows flared. I also see nobody doing deep sqauts so thats why im asking

with respect to the chest, where do you bring the dbs too (upper/ lower chest)?

do you arch your back a lot?

regards,

Sean

Sean,

When I perform incline dumbell presses. . . I practice these techniques:

1. I set the incline bench to approximately 35 degrees.

2. I make sure my buttocks are firmly planted onto the seat of the bench, as I slightly arch my back and stick out my sternum.

3. I lower the dumbbell towards the side of the chest in a controlled motion with my elbows out. I have reasonably long arms, so my elbows must be out, else my shoulders cannot handle it.

4. From the bottom position, I press the dumbbells upward towards eachother without locking out completely. I like to keep the chest constantly working without letting the triceps take the stress.

5. I shoot for reps ranging between 6 and 10.

Thats it. . . I try and keep it as simple as possible. The key is to find out what works for you. I hope this helps. Good luck!

 

[gymtime]

1. Like Scaggs said, don't lock your arms at the top. Extend, but don't lock.

2. If rotating the wrist provides less discomfort, do it. I don't see a great deal of difference.

3. Like any other chest press excercise (bodybuilding style), you want your elbows out, not in.

4. Bring the weight down to where your arms are at least at a 90 degree angle. The lower the better, unless you have shoulder problems, then stick with 90 degrees.

5. Back should be straight, not arched. If you have to arch your back to get the weight up, use less weight and adopt proper form.

 

[Vortexx]

I do a flye-press style , at the bottom position i bring out the dumbells slightly away from the torso before i press them, this enhances the deep stretch and also the arc is slightly wider at the start so heavier to press. 2-3 reps before failure i switch to regular dumbell press style and shorten the arc to allow some extra reps...

30-35 degrees seems best for middle-upper chest (any higher and delts come a lot into play)

My fav is to do a rest-pause set. Do a set that allows 6 reps, rest for 15 seconds only and continue the set, crank out another 4-reps to get to 10-11 reps total
This way you get both the benefit of low and medium reps.

 

[babymonkey]

I have had problems with shoulders in the past. I found certain benches give more stress to my shoulders. Find the bench with the most comfortable incline for you. It could only be a few degrees that make a difference.

 

[SAGAT]

I have had problems with shoulders in the past. I found certain benches give more stress to my shoulders. Find the bench with the most comfortable incline for you. It could only be a few degrees that make a difference.

yep, i had that problem too.

 

[coolcolj]

I do them palms facing inwards, and go out wide and I do lockout, but because my arms are at an angle since I go wide, there is always tension there. I keep the elbows right out as well.


I find doing 2-3 sets of Incline Dumbells along with 2 sets of speed incline sets (about 50% of 1RM - guess) of 6 works amazingly well for boosting strength and then size off course.
In the previous 2 months my incline dumbell BP has gone from 55lbs, for 3 sets of 6, to 85lbs for 3 sets of 5 (90lbs soon)!!

Only problem is cleaning the weight up, but you do get stronger along with the increase in dumbells, but I'm progressing faster than my clean strength!