Yes, shoulder packing is a big part of this, but you are going to have a hard time executing all of this if your back is FLAT on the bench. That includes understanding the mechanics of each movement and in the case of the incline press, proper mechanics dictate that your elbows are directly below your wrists and close to your torso. When it comes to dumbbell pressing or any kind of pressing for that matter, you always want to place your body in the most advantageous position to lift the most amount of weight safely. If packed properly, your elbows will be pulled in and close to your torso and that brings us to the next golden rule. The easiest way for me to tell when someone isn’t packing their shoulders properly is that their elbows will be flared out. For example, the more protracted your shoulders are during a press or a raise, the more front and side delts you are going to activate, whereas retracting your shoulders back and down will primarily activate your chest.Īlso, aside from the fact that protracted shoulders are an injury waiting to happen, especially when you’re working with heavy weights, if you do not pack your shoulders when benching that will throw off the entire movement pattern of the exercise. HOWEVER, let’s first make it very clear that whether you’re flat, incline or decline bench pressing, you’re still activating the entire pectoralis major! It’s just that when we use an incline we can place a bit more emphasis on the upper portion of the chest.īelieve it or not, the position of your shoulders during a lift affects the muscles targeted. This is a great exercise to help build the upper portion of your pectoralis major and if you follow my 3 golden rules, you’ll start seeing gains relatively quickly. Today we’re going to go over proper form for the Incline Dumbbell Bench Press.
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