EOTW - Incline to Flat Dumbbell Bench Press

This is a good little exercise combination that can either be used as 1) a compound set (2 exercises back to back on the same muscle group)

In this example it will require some trial and error. Depending on your goals, pick a weight for the incline bench and then pick a slightly lighter than normal weight for the flat bench.

Perform 1 set of the incline bench and either rest for a few seconds while adjusting the bench or go straight into the next set which would be the flat bench press.

or

2) a mechanical drop set (completing an exercise to failure then performing an "easier" similar set to near failure or temporary failure)

 In this example most people can handle more weight for a flat bench than for an incline bench. So you start with the more difficult incline bench and go to temporary failure.

Then drop to the mechanically easier flat bench using the same weight and go to temporary failure.

Good luck and expect some soreness.

Key Points

Incline Chest Press

• Lay on an incline bench with feet out to sides as a stable base of support or on bars.
  
• Hold a dumbbell with overhand grip and thumb wrapped around bar. Palms facing each other.
• Hands and dumbbells should be in line with shoulders.
• Squeeze shoulder blades down and together to keep a tight back support. Maintain this tightness during the exercise. Brace abdominals and press feet into the floor.
• Breathe in and lower dumbbells out to the side whilst bending elbows.
• Lower the dumbbells until upper arms are roughly parallel to the floor. Dumbbells should be directly over elbows. Arms and palms should be approximately 45 degrees to body.
• Breathe out and press the dumbbells straight up to reverse the movement until arms are straight and weight is back over shoulders with palms facing.

 
Flat Chest Press

• Lay flat on a bench with feet out to sides as a stable base of support or on bars.
• Hold a dumbbell with overhand grip and thumb wrapped around bar. Palms facing each other.
• Hands and dumbbells should be in line with shoulders.
  
• Squeeze shoulder blades down and together to keep a tight back support. Maintain this tightness during the exercise. Brace abdominals and press feet into the floor.
• Breathe in and lower dumbbells out to the side whilst bending elbows.
• Lower the dumbbells until upper arms are roughly parallel to the floor. Dumbbells should be directly over elbows. Arms and palms should be approximately 45 degrees to body.
• Breathe out and press the dumbbells straight up to reverse the movement until arms are straight and weight is back over shoulders with palms facing.