How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Incline Dumbbell Press
Upper chest and a shoulder-friendly press when the flat bar feels spicy.
Chest · Shoulders · Triceps · Dumbbell, Bench
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3–4 × 8–12 after the main press.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Bench at 15–30°. Dumbbells over shoulders, wrists stacked.
Cues
- Elbows 45°, not a T
- Soft pause at the bottom
- Don’t turn it into a front-raise
Common mistakes
- Bench too steep
- Clanking bells at the top for no reason
- Wrists collapsing
Home swap
Floor press with dumbbells
