Bench Press


It’s known that a flat benching forms the core of most good chest workout, it is often carried out second, after an incline press exercise. In terms of chest building, emphasizing incline pressing in this priority fashion will certainly pay off and fast too.

Incline presses workout tends to build up the upper chest. For a lot of folks, the upper chest is smaller and less muscular in nature compared to the bulkier mid and lower-chest area; it is rugged and needs a special focus if you serious about building that region. Going further, the outer edge of the upper chest region is often uncooperative making it a tough one. The fix is a bodybuilding workout like the dumbbell incline bench press, which places a high degree of emphasis on the tie-in area (because of the longer range of motion), and pounds the upper chest control.

The Guidelines Below will Help You:

  • Set an adjustable workout bench slightly steeper than 45 degrees – this angle fits more with dumbbells as opposed to barbells because it concentrates on the stimulation right onto the connection region of the muscle, a benefit that is not as visible when performed at a lower angle.
  • The starting position is the same as for the flat-bench press, but the dumbbells will be over your upper-chest instead of your mid-chest. Grasp two dumbbells with an overhand thumbs-wrapped grip, lie back and hoist both weights to an extended-arm position.
  • Keeping your elbows stacked directly under your wrists and your forearms perpendicular to the floor, begin a controlled descend. Touch your outer chest with the inside edge of the dumbbells at the bottom.
  • From there, push the weights upward.

A weak upper chest is far more common than a underdeveloped mid-chest and lower-chest, so you should hit the weakest area while you are still fresh and have the most strength to devote. A long-term commitment to such a prioritization will eventually bring the upper-chest to par with the mid-chest giving you a great, well rounded and proportional look.

Decline Bench Press

For most bodybuilders the decline press is nothing more that an ego boost for those that can not bench press much weight. You will be able handle more weight on the decline bench press, because the motion is much easier and because of the angle, the bar has much less distance to travel.

If you spend too much time concentrating on the decline press, your lower chest will grow disproportional to your upper-chest because the lower proportion tends to be less stubborn.