A compound strength exercise that targets the upper chest and shoulders through a controlled pressing movement on an inclined bench.
Lie on an inclined bench with feet planted firmly on the ground. Hold dumbbells at shoulder level with palms facing forward. Press the dumbbells upward until arms are fully extended, then lower them back to the starting position with controlled movement.
Lie supine on an inclined bench with feet planted on the ground, hold dumbbells at shoulder level with palms facing forward, and maintain proper shoulder blade retraction.
Return to the starting position with arms fully extended above the chest, maintaining the same grip and body position throughout the movement.
Keep your core tight, retract your shoulder blades, control the descent, press through your palms, maintain stable base
Bouncing weights off chest, flaring elbows too wide, arching back excessively, not maintaining proper shoulder position, uneven weight distribution
Increase weight gradually, try pause reps, add chains or bands for variable resistance, perform with different incline angles.
Use lighter weights, perform push-ups on an incline, use resistance bands, or perform the movement with focus on form over weight.
Always use a spotter when lifting heavy weights. Maintain proper shoulder blade retraction to protect shoulder joints. Stop if you experience pain in shoulders, wrists, or chest. Ensure the bench is stable and properly positioned.