Push
Incline Dumbbell Press
What it works
Mainly: Upper chest, Front delts. Also: Triceps.
Setup
Bench at around 30 degrees. Sit with the dumbbells on your thighs and kick them up one at a time as you lie back.
How it goes
Press up and slightly together, stopping short of clanging the bells at the top. Lower until you feel a stretch across the chest.
Two things people get wrong
- Dropping the elbows way below the bench chasing extra range.
- Pressing in a straight vertical line rather than slightly inwards.
If the kit’s busy
Incline chest press machine.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.