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Chest Workout (3) – Incline Dumbbell Press

January 5th, 2008 · 6 Comments ·


When I first started weight training, my upper part of chest (upper pectorals) did not develop well. I just did not bother until I realized that gym goers have better shape of chests. One of the workouts meant for this part of muscle is incline dumbbell press. This exercise is good in developing and refining the upper chest, front and side of the shoulders, sides of the chest and the triceps too. These muscles are crucial in all upward and forward-reaching pushing and throwing actions. If you are a boxer or basketball players, you will appreciate the importance of having these muscles being built strong.




  1. Lie on an incline bench which is between 30 and 45 degrees. If the angle is too steep (more than 45 degrees), you may end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) more.
  2. Put your feet firmly on floor to create a stable position.
  3. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
  4. Take a dumbbell in each hand with a pronated (palms facing away from your body) grip.
  5. Start with a light weight. The weights should be parallel with each other, palms facing outward. Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.
  6. Exhale as you pass the point of greatest resistance.
  7. Pause slightly (for a second) at the top of the movement and repeat. Inhale and hold your breath as you lower the dumbbells.
  8. Do 2 to 3 sets of this exercise with 8 to 12 repetitions each set.



  • If you are a beginner, start with a light weight.
  • Use moderate rate of speed, keeping the dumbbells under control at all times.
  • You do not have to wear only an underwear to do the incline dumbbell press (as shown in the picture below). It just won’t help.




Category: Chest

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6 responses so far ↓
  • aw // Jan 5, 2008 at 5:38 PM

    Argghh my eyes.. my eyess… GAY GAY GAY.. Let me guess.. the only possible place that pic came from is something like

  • aw // Jan 5, 2008 at 5:39 PM

    And the new “Press Me Hard” submit button below……

    Ah well who am I to judge. Carry on, you rainbow-carrier you! :D

  • Doug Hawkins // Jan 6, 2008 at 12:06 PM

    This is a good exercise, however it is one that I don’t see performed at the gym often enough. Although I do it, I’ve noticed that others just do the very basics. Unfortunately, those “others” havnt had much improvement and look the same as they did the year before.
    Mun, yes those last two photos do look gay hehe
    Training in Speedo’s is not a cool look!

  • Mun // Jan 6, 2008 at 12:11 PM

    Hi aw and Doug Hawkins – No worry, I am straight but I just find the last picture so “unusual” that I decided to share it here. LOL.

  • baladev // May 26, 2008 at 10:36 PM

    well, that last pic is definitely a fun stuff, its like to the co-gymners — eww! i’m pressing it hard

  • Not Comfortable // Aug 15, 2014 at 8:42 AM

    is it possible he could put some clothes on?

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