Incline Dumbbell Bench With Palms Facing In

Also Known As: Neutral Incline Dumbbell Bench Press

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Dumbbell Mechanics Type: Compound Level: Beginner Sport: NoForce: Push

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Main Muscle: Chest

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing forward (which is the traditional manner). Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.

Dips - Chest Version

Chest Dips

Exercise Data

Main Muscle Worked: Chest

Equipment: Other

Mechanics Type: Compound

Sport: No

Force: Push

Main Muscle: Chest

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
Repeat the movement for the prescribed amount of repetitions.

Variations:
If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

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