Incline dumbbell presses

Pectoralis major, clavicular head

Deltoid

Abdomina Muscles

Variation: Beginning the press with the hands in an underhand grip and rotating the wrists halfway to an overhand grip so that the dumbbells face each other focuses the effort on the sternal head of the pectoralis major.

FINAL POSITION

Sit on a bench with an angle of no more than 60 degrees (to prevent too much work with the deltoid), with elbows bent and grasping the dumbbells with an overhand grip:

• Inhale and extend the arms vertically, bringing the dumbbells together.

• Exhale at the end of the movement.

This exercise, which is midway between an incline press and incline dumbbell fly, works the pectorals (mainly the clavicular head) and increases their flexibility. It also contracts the anterior deltoid, the serratus anterior, and the pectoralis minor (these last two muscles are fixators of the scapula, which stabilize the arm at the torso). It also uses the triceps brachii, but not as intensely as the barbell press does.

Variation: Beginning the press with the hands in an underhand grip and rotating the wrists halfway to an overhand grip so that the dumbbells face each other focuses the effort on the sternal head of the pectoralis major.

Pectoralis major, clavicular head

FINAL POSITION

Deltoid

Anterior deltoid

Middle deltoid Pectoralis major

Biceps brachii Subscapulars Teres major Brachialis

Triceps brachii, medial head Triceps brachii, long head Serratus anterior

Latissimus dorsl

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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