What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the incline dumbbell bench press, also known as the incline press or chest press.

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CC: This exercise is gonna target your pectoralis major, with emphasis on the clavicular head, also known as your upper chest. To initiate the setup, adjust the incline of the bench to around 30-45 degrees, and place the dumbbells in front. A steeper incline elicits more upper chest and shoulder activation, while a flatter incline elicits more overall chest activation with less emphasis on your shoulders. Nonetheless, both utilize the exact same technique, so just choose whichever is best for you.

Once you’ve done that, grab the dumbbells firmly in the palms of your hands with your thumbs wrapped around. Then, lift them comfortably onto your knees and sit back onto the bench, placing your glutes directly in contact with the crease. From here, swing your body forward and use momentum to hoist the dumbbells up as you lie back onto the bench. Keep the weight close to your body and drive both dumbbells up and back at the same time. Then, retract your shoulder blades and slightly arch your back to puff out your chest. As you do this, adjust your feet into a comfortable position before planting them firmly into the ground. Keep your elbows angled forward around 45 degrees, and hold the end of the dumbbells just in front of your shoulders.

The starting position should look something like this where your chest is up, your elbows are tucked in, your head, glutes, and upper back are in contact with the bench, your forearms are vertical, and your eyes are pointed upwards. From the front, the dumbbells should be straight, but from the side, they should be tilted in the same direction as your elbows.

From here, begin the ascent by pressing the dumbbells straight up while keeping your shoulder blades down and your elbows angled forward. Keep your forearms vertical and the weight directly over your wrists, and squeeze your pecs by bringing your biceps closer together. Avoid letting the dumbbells touch, and fully extend your arms at the top without locking your elbows, so that your arms are vertical and the weight is directly above.

From here, begin the descent by controlling the dumbbells down and stretching apart your pecs. Again, keep your elbows tucked in and your wrists and forearms neutral, and lower the weight as far down as you comfortably can. For some people, this may be a few inches above your chest where your forearms and biceps are perpendicular, but don’t be afraid to go further until the dumbbells are in line with your chest, just as long as you don’t feel any pain or discomfort in your shoulders. Keep your back tight and your glutes on the bench, and get back into the starting position for the next rep.

To incorporate this into your routine, choose a moderately heavy weight for 3-4 sets of anywhere from 8-15 reps.

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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