Dumbbell Incline Bench Press

The Dumbbell Incline Bench Press is a compound, pushing movement, that engages the muscles of the chest and shoulder girdle.Often used to bring up the upper chest.The exercise is among the best movements to include in a split routine focused on strength endurance and muscle mass in the chest and shoulders. Kinesiologic analysis shows that this movement is very close to the barbell incline bench press, with some significant differences.

The Incline Dumbbell Press has the following features:

• allows for a longer (deeper) range of motion
• allows for a dynamic change of grip and arm span
• further engages the stabilizing muscles
• has a lower power threshold ,i.e. doesn't allow a very high maximum performance compared to barbell incline

Contraindications:

The exercise is not recommended for people who have suffered injuries in the shoulder joints.
The exercise should be performed with a spotter to help with the initial dumbbell position, spot you through the movement and monitor the position of the shoulders.

Muscles

Target

• Pectoralis Major, Clavicular

Synergists

• Deltoid, Anterior
• Triceps Brachii

Dynamic Stabilizers

• Biceps Brachii, Short Head

Variations

Depending on the inclination of the bench

• Small incline (10 to 20 degrees) - the big heads are still used in a major way
• Medium incline (20 to 30 degrees ) - the most commonly used variation, this is the best slope to focus on the upper chest muscles. Here the assistance from the shoulders is weak to intermediate.
• Big incline (30 to 45 degrees) - Assistance shifts to the front shoulder and triceps. Lower pectoral heads only stabilize the position of the upper arm.

According to grip and wrist position

• Pronated grip (dumbbell axes coincide):strong emphasis on shoulder and triceps. Traditional bodybuilding grip for this particular movement.
• Pronated grip with the arms and shoulders in line in the lower end point: This further increases the role of the shoulders and triceps in the movement and often unnecessarily involves the small pectoral muscles.
• Semi-pronated (dumbbell axes form a 90 degree angle): Preferred by fans of power-conditioning methods, it involves a larger number of synergists in the movement.
• Dynamic from half pronated to pronated: Variation used in high intensity sets, where the emphasis is given briefly with pronation and holding only in the uppermost point of the range of motion.

Shoulder position

• Shoulder width: suitable for developing strength endurance and stability.
• Narrow: bodybuilding option, accompanied by chest flexion in the uppermost point.
• Wide: The emphasis is on stability.Advanced method that should be done with a spotter and very light weight. The modern fitness industry offers equally effective and much safer options with the same benefits. It would be best to take advantage of those.

According to the range of motion

• Full ROM: full range of motion.
• 3/4 ROM : the same range of motion one would have with a barbell. Wrists stop at chest level.
• 1/2 ROM (upper) : Elbows stop at a 90 degree angle. It's a very bad idea to do partial reps on the incline dumbbell chest press, especially when paired with a wide finish and over pronation.Don't do it in high intensity sets! The barbell variation here is preffered.
• 1/2 ROM (lower) : This variation aims for a good stretch at the bottom. a bodybuilding option, which carries a lot of risk.

Method of execution

1. Sit down on incline bench with dumbbells resting on lower thigh. 
2. Kick weights to shoulders and lean back.
3. Position dumbbells to sides of chest with upper arm under each dumbbell.

Execution

1. Press dumbbells up with elbows to sides until arms are extended. 
2. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. 
3. Repeat.

Recommendations:

• If you're aiming for a deep stretch and a full range of motion, you shouldn't be using a weight higher than 60% of your 1RM, the pace should be slow with a slight hold at the bottom.
• The most difficult part of this exercise is getting the dumbbells to the starting position, if you don't have a spotter that is.Place the dumbbells on your legs, get ready and use your legs to push the dumbbells upward towards your upper body to get to the starting position easier.
• Don't perform this exercise if you do not have sufficient stability in the wrists and elbows. A small error in the lower section of the movement will lead to a big error on the top.
• At the lowest point your wrists should be at roughly at shoulder level and over your elbows.
• Do not pull your shoulders diagonally to your ears/chin. The small pectoral and trapezius muscles will actually only disrupt your shoulder girdle stability instead of helping you out with the movement.
• This exercise is not made to be a show of strength, the main benefits of this exercise come from the extra range of motion and its ability to provide a good stretch at the bottom. You won't be able to utilise neither of those if you're using too much weight, there is no point in performing the Dumbbell Incline Bench Press with a 1/2 range of motion, that basically makes it a less effective version of the Barbell Incline Press. So make sure you set your ego aside before performing this exercise.

Applications

The Incline Dumbbell Press has applicability in fitness, bodybuilding and strength-conditioning routines. Its main application, however, lies exactly in the workout routines of bodybuilding enthusiasts and professionals who know its advantages and disadvantages compared to its machine and barbell variations.

The exercise is best performed as the third or fourth exercise in a chest workout. In workouts prioritising the upper chest, it can be placed second.

If you decide to include the Dumbbell Incline Bench Press in your routine, try to find a training partner to monitor your form and provide assistance when needed.

Feel free to ask any question you might have about this exercise in the comment section bellow.
(sources:exrx.net)
(picture:musclemag.com)