Channel：Energy Fitness
30-Degree Incline Dumbbell Bench Press – Description
The 30-degree incline dumbbell bench press is a strength-training exercise that primarily targets the upper chest (clavicular head of the pectoralis major) while also engaging the anterior deltoids and triceps.
Setup: Adjust a bench to a 30-degree incline and sit with a dumbbell in each hand, resting them on your thighs.
Starting Position: Lie back on the bench, press the dumbbells up to chest level with palms facing forward, and keep your feet flat on the floor.
Execution:
Slowly lower the dumbbells to the sides of your chest in a controlled motion.
Pause briefly at the bottom.
Press the dumbbells upward until your arms are fully extended, without locking the elbows.
Key Points:
Maintain a neutral spine and keep your shoulders retracted to protect them.
Use controlled movements; avoid bouncing or arching your back excessively.
A 30-degree angle effectively emphasizes the upper chest while reducing shoulder strain compared to a steeper incline.
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