Have you ever struggled to build up your upper chest? It can be frustrating when you feel like you’re putting in the work but not seeing the results you want. The incline dumbbell palm in press is a great exercise for targeting the upper chest, but it can be tricky to master. Many people struggle with proper form and execution, leading to lackluster results. You’re not alone if you’ve been struggling with this exercise, but don’t worry, there are a few key tips and techniques that can help improve your performance and maximize your gains. In this post, we’ll break down the incline dumbbell palm in press and provide some expert guidance to help you take your upper chest to the next level.
Incline Dumbbell Palm In Press Summary
- Primary Muscles: Pectoralis Major – Clavicular
- Secondary Muscles: Deltoid – Anterior, Triceps Brachii, and Wrist Flexor
- Equipment: Dumbbells and Incline Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Incline Dumbbell Palm In Press Instructions
- You can start out by picking up the dumbbells and having a seat on an incline bench.
- First bring the dumbbells up to your chest palms facing toward your shoulders throughout the exercise, similar to a reverse grip bench press.
- Now press the dumbbells straight up over your chest.
- Then, pause briefly in the up position then slowly lower them back to the starting position.
- Repeat until you have finished a full set.
Video Tutorial
Incline Dumbbell Palm In Press Muscles
Target (Agonist)
- Pectoralis Major, Clavicular
Synergists
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- No Significant Stabilizers
Antagonist Stabilizers
- None
Benefits of Incline Dumbbell Palm In Press
The Incline Dumbbell Palm In Press is an excellent exercise to target the muscle Pectoralis Major – Clavicular. This exercise works the chest muscles from a different angle than a traditional flat bench press, allowing for increased activation of the upper chest muscles. By performing this exercise, you can expect to see increased strength, power, and definition in your chest muscles. Additionally, this exercise can be used to correct any imbalances that may exist in your chest muscles, as it strengthens both sides of the chest equally. As a result of performing this exercise regularly, you can expect to develop a stronger, more aesthetically pleasing chest.
Tips for Performing Incline Dumbbell Palm In Press
Should you want to obtain the optimal improvement, you must implement these uncomplicated tips. Furthermore, whenever you wish to protect yourself against injuries, you ought try these tips.
- To Improve Power And Speed, Bring Up The Speed Of Your Lift. Preserve nice form or you might be more suboptimal to personal injury. You will need to reduce the weight to 50-60% of your single rep max weight when lifting for power. However, you will need to now pause in between every rep.
- Have A Plan When You Get To The Gym. It is best to prepare your exercise before you go when you have a end goal. If perhaps your objective is simply to preserve strength, you should certainly continue to have a plan when you begin your session.
- Execute The Minimum 3 Of 8-20 Repetitions For Muscle Bulk. Generally there are numerous theories regarding how Hypertrophy is activated, they all concur that sets using 60-80% of your respective 1RM can resulted in hypertrophy.
- Execute Power Sets. Is carrying out a set of 2 unique lifts consecutive. There are 2 main methods to undertake power sets, first is to target on an individual muscle. The second is to concentrate on the opposite muscle.
Benefits and Tips Video
Frequent Mistakes To Avoid
You must refrain from these general mistakes to build and maintain superb technique and continue to develop gains. Additionally, when you stop these problems you will prevent the chance of receiving injuries.
- You’ll Do Better To Not employ poor technique. Poor technique might be a quick means to surely have a personal injury.
- Avoid The Urge To Pass-Up Your Cooldown. You should minimize your restoration time and cut down soreness once you accomplish a proper cool down.
- You’ll Do Better To Not Omit Recovery Times. Overtraining might certainly make you weakened instead of stronger.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
The exercise Incline Dumbbell Palm In Press is an effective way to work your chest muscles. However, if you are looking for some variations, complementary, or alternative exercises, there are several options available. Below is a list of exercises that work similar muscles as the Incline Dumbbell Palm In Press.
Incline Dumbbell Bench Press
The Incline Dumbbell Bench Press is an excellent alternative or complementary exercise to the Incline Dumbbell Palm In Press. It works the same muscles, but in a slightly different way. It involves lying on an incline bench and pressing the dumbbells up above the chest, while maintaining tension in the chest, shoulders and triceps. This exercise is great for building overall upper body strength and size, as well as improving shoulder stability and mobility. It can be done with lighter weights for higher reps, or heavier weights for lower reps depending on your goals.
Incline Dumbbell Hammer Press
The Incline Dumbbell Hammer Press is a great alternative or complementary exercise for the Incline Dumbbell Palm In Press. It works the same muscles but in a slightly different manner, as it focuses more on the triceps and shoulders than the chest. While the Incline Dumbbell Palm In Press works the chest more, the Hammer Press helps to strengthen the triceps and shoulders. It also helps to improve stability in the shoulders and arms by allowing a greater range of motion than the Palm In Press. This makes it an excellent choice for developing strength and muscle balance in the upper body.
Barbell Incline Wide Reverse Grip Bench Press
The Barbell Incline Wide Reverse Grip Bench Press is an excellent complementary or alternative exercise for the Incline Dumbbell Palm In Press. It works the chest, triceps, and shoulders in a slightly different way than the Incline Dumbbell Palm In Press, making it an ideal choice for those looking to mix up their routine. This exercise requires you to hold the barbell wider than shoulder width and use a reverse grip, with your palms facing away from your body. This allows you to focus on the chest more so than the triceps and shoulders. The Barbell Incline Wide Reverse Grip Bench Press is also great for building strength and power, making it a great choice for athletes looking to increase their performance.
Check Out These Top Dumbbell Exercises
Barbell Incline Bench Press
The Barbell Incline Bench Press is a great complementary or alternative exercise to the Incline Dumbbell Palm In Press. It can be used to target the same muscles in the chest and shoulders as the Dumbbell Palm In Press. The Barbell Incline Bench Press is performed by lying on an incline bench and pressing the barbell from the chest up to the top of the press. This exercise allows you to use a heavier weight than with the Dumbbell Palm In Press, making it a great alternative for those looking to increase strength and muscle size. Additionally, because of its inclined position, this exercise can help build stability in the shoulder joint.
Stability Ball Incline Dumbbell Press
The Stability Ball Incline Dumbbell Press is a great alternative or complementary exercise to the Incline Dumbbell Palm In Press. This exercise utilizes a stability ball for added stability, which makes it easier for those who are new to the exercise to perform. It also adds a challenge to the exercise by working the core muscles as you press the dumbbells upward. This exercise is great for increasing strength and muscular endurance in the chest, triceps, and shoulders.
Barbell Reverse Grip Incline Bench Press
The barbell reverse grip incline bench press is an alternative or complementary exercise to the incline dumbbell palm in press. It requires the lifter to hold the barbell with a reverse grip (palms facing away from the body) and press the weight up from the chest towards the ceiling. This exercise targets the upper chest muscles, as well as the shoulders and triceps. It also works on stabilizing muscles in the arms and shoulders to help improve overall form and posture. The barbell reverse grip incline bench press allows lifters to increase their range of motion and add more weight to the exercise than they can with the incline dumbbell press. This makes it an excellent choice for experienced lifters looking to challenge themselves with heavier weights.
Find More Chest Exercises Here
Opposing Complementary Exercises
To complete your workout routine and maximize your results, it is important to also do exercises that work opposing muscle groups. This helps to ensure balanced muscular development and prevents overtraining of any particular muscle group. The following exercises complement the exercise Incline Dumbbell Palm In Press by working opposing muscle groups.
Dumbbell Rear Lateral Raise
The Dumbbell Rear Lateral Raise is a great exercise to pair with the Incline Dumbbell Palm In Press. This exercise works the posterior deltoids, or rear shoulder muscles, in opposition to the anterior deltoids, or front shoulder muscles, worked in the Incline Dumbbell Palm In Press. Working opposing muscle groups helps to create a balanced and proportional physique. Additionally, the rear lateral raise also strengthens the rhomboids, which help stabilize the shoulder blades and keep them in a healthy position. Not only is this exercise complementary to the Incline Dumbbell Palm In Press, but it is also a great way to improve shoulder stability and posture.
T Bar Supported Reverse Grip Row
The T Bar Supported Reverse Grip Row is an effective exercise to complement the Incline Dumbbell Palm In Press. This exercise targets the muscles in the back, specifically the lats and rhomboids, while the Incline Dumbbell Palm In Press focuses on the muscles in the chest. By performing both exercises, you are able to target both opposing muscle groups, creating a balanced and symmetrical look. The T Bar Supported Reverse Grip Row also has the added benefit of strengthening the arms, making it an effective addition to any workout routine.
Barbell Bent Over Row
The barbell bent over row is a great exercise to complement incline dumbbell palm in press as it works the opposing muscle group. It targets the back, biceps and upper back muscles, and is a great exercise for building strength and muscle mass. It can be performed with a barbell or with dumbbells, and is one of the best exercises for developing strength in the upper body. When paired with the incline dumbbell palm in press, this combination of exercises works both the pushing and pulling muscles, creating a balanced and effective workout.
Finish Strong with Incline Dumbbell Palm In Press!
If you’re looking for an exercise that will challenge your upper body and boost your strength, try incorporating the incline dumbbell palm in press into your routine. This move targets your shoulders, chest, triceps, and forearms, making it a great all-in-one exercise. With proper form and a steady pace, you’ll be able to finish strong and feel accomplished after completing a set or two. Don’t be afraid to adjust the weight or angle of the bench to make the exercise more or less challenging, depending on your fitness level. Remember, progress comes from pushing yourself and staying consistent in your workouts.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Dumbbell Exercises
