hey what's up guys I'm Scott from muscular strength karma today we're going to go over proper form for the incline dumbbell bench press now this is a really great exercise to help build the upper portion of your pectoralis major and if you follow my three golden rules you will start seeing gains relatively quickly however let's first make it very clear that whether you flat incline or decline bench press you are still activating the entire pectoralis major the entire chest it's just that when we use an incline we can place a bit more emphasis on the upper portion of the chest so if the upper portion of your chest seems to be lagging a bit try styling your workouts with this exercise first alright so golden rule number one pack your shoulders believe it or not guys the position of your shoulders during a lift affects the muscles targeted for example the more protracted your shoulders out during a press or race the more front and side delts are going to activate throughout the movement whereas retracting your shoulders back and down will primarily activate your chest also aside from the fact that protracted shoulders is an injury waiting to happen especially when you're lifting with heavy weights if you do not pack your shoulders when benching that will throw off the entire movement pattern of the exercise the easiest way for me to tell when someone isn't packing their shoulders properly is that their elbows tend to be flared out instead of tough in if packed properly your elbows will be pulled in close to your torso and that actually brings us to the next golden rule so golden rule number two it's okay to out your back guys 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 as safely as you can 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 yes obviously shoulder packing is a big part of this as well but you're going to have a really high time executing all of this if your back is flat on the bench now I'm not saying you need to contort your entire body but an arch in your back is key to be able to properly pack your shoulders as tight as you can and bring your elbows in so that you can bench over your chest this also means that you should be flexing and embracing your core during your sets and especially as you continue to lift heavier weight and now before we get to the final tip if you enjoy my content show some love and tap that like button and to ensure you've never miss a new video upload from me be sure to subscribe and also click that notification bell alright guys so the last golden rule golden rule number three is to keep your glutes pinned to the bench how many times have you seen someone bench and their butt is two feet in the air that's an injury waiting to happen guys not to mention you lose so much power when your glutes leave the bench it goes like this pack your shoulders roll back with the dumbbells out your back flex and squeeze your core and simultaneously flex and squeeze your glutes well keeping them pinned to the seat of the bench this isn't just a chest press guys if executed properly you should feel power resonating from your feet pushing into the ground all the way through your entire body in fact
START_INTERACTION_TOKEN now before we get to the final tip if you enjoy my content show some love and tap that like button and to ensure you've never miss a new video upload from me be sure to subscribe and also click that notification bell END_INTERACTION_TOKEN