The neutral grip incline dumbbell press is a great exercise for targeting the upper chest muscles. It is performed with dumbbells and an incline bench, and involves pressing the weights upwards while keeping the palms facing each other (neutral grip).
How to Perform the Neutral Grip Incline Dumbbell Press
1. Start by setting up an incline bench at a 30-45 degree angle.
2. Grab a pair of dumbbells and sit on the bench, holding the weights at shoulder level with the palms facing each other.
3. Keep your feet flat on the ground and your back flat against the bench.
4. Slowly lower the dumbbells towards your chest while keeping your elbows at a 45-degree angle.
5. Pause for a second at the bottom of the movement, then press the dumbbells upwards while exhaling.
6. Extend your arms fully at the top of the movement, but do not lock out your elbows.
7. Slowly lower the dumbbells back down to the starting position while inhaling.
8. Repeat for the desired number of reps.
Benefits of the Neutral Grip Incline Dumbbell Press
The neutral grip incline dumbbell press has several benefits:
1. Targets the upper chest muscles: The incline angle of the bench puts more emphasis on the upper portion of the chest, which can help create a well-rounded chest.
2. Allows for a neutral grip: The neutral grip used in this exercise is easier on the wrists and elbows compared to other pressing exercises that use a pronated (palms facing down) grip.
3. Works the triceps and shoulders: The triceps and shoulders are also engaged during this exercise, making it a great overall upper body movement.
Common Mistakes to Avoid
1. Using too much weight: It is important to start with a weight that is manageable and allows you to maintain proper form throughout the exercise.
2. Arching the back: Keeping the back flat against the bench is important to avoid injury and ensure proper muscle engagement.
3. Locking out the elbows: While it is important to extend the arms fully at the top of the movement, locking out the elbows can put unnecessary stress on the joint.
Conclusion
The neutral grip incline dumbbell press is a great exercise for targeting the upper chest, triceps, and shoulders. By performing the exercise properly and avoiding common mistakes, you can maximize your results and minimize your risk of injury.