Upper Pectoralis Major

Dumbbell incline Press

Dumbbell incline Press


The incline dumbbell press is a great way to build strength and promote muscle growth, especially in the clavicular head of the pectoralis major, a muscle group in your upper chest.

Start position

Grasp two dumbbells using a closed, pronated grip
Lie in a supine position on an incline bench in the five-point body contact position
Press the dumbbell in unison to an extended-elbow, parallel-arm position above the head and face
All repetitions begin from this position

Movement Phases

Lower the weight slowly until the dumbbell touches your upper chest
Keep the wrists stiff and directly above the elbows
Maintain the five-point body contact position

Breathing Guidelines

breathe in as you lower the dumbbell toward your chest and breathe out as you lift the dumbbell back up


Do not arch the back or raise the chest to meet the dumbbell
Maintain control of the dumbbells at all times

Primary: Upper pectoralis major
Secondary: Anterior deltoid, triceps brachii

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