Incline Bench Press Mistake (STOP DOING THIS!)

The incline dumbbell bench press is one of the best exercises for building the upper chest, but a common pressing mistake could be limiting your strength, reducing chest activation, and placing unnecessary stress on your shoulders.

FREE BEGINNER WORKOUT – https://athleanx.com/tbfree

In this video, I’m showing you how to perform the incline dumbbell bench press correctly by fixing your elbow position, hand angle, and pressing path. Many lifters allow their elbows to flare directly out to the sides as they lower the dumbbells. This can increase stress on the shoulder joint and biceps tendon, especially at the bottom of the rep where the muscles and connective tissues are placed under the greatest stretch.

The problem is not limited to beginners. Even experienced lifters can develop poor incline bench press technique when they focus only on moving heavier dumbbells instead of controlling how the arms and shoulders move throughout the exercise.

A simple adjustment to your grip can help immediately. By turning your hands slightly outward, you can naturally bring your elbows closer to your sides and allow your upper arms to move within the scapular plane. This creates a more comfortable path for the shoulder while helping you maintain better control of the dumbbells.

Your dumbbell position at the bottom of the incline press also matters. Rather than lowering the weights high toward the shoulders or allowing them to drift too far outside the body, aim to bring the inner edge of each dumbbell toward the outer, lower portion of your chest. This helps establish the correct position before beginning the press.

From there, the dumbbells should not travel straight up and down. A better incline dumbbell press path moves the weights both upward and slightly backward as you complete the rep. This natural arcing motion allows the chest, shoulders, and triceps to work together more efficiently while keeping the exercise better aligned with the structure of the shoulder joint.

Fixing these details can help you become stronger on the incline dumbbell bench press, improve upper chest development, and reduce the risk of shoulder pain caused by poor pressing mechanics. The goal is not simply to move the dumbbells from point A to point B. Every rep should place your body in the strongest and safest position possible.

Whether you are trying to build a bigger chest, increase your pressing strength, or improve your overall dumbbell bench press form, start by correcting the position of your hands and elbows. Small changes in exercise technique can produce much better results over time.

For more exercise how-tos and exercise form fixes, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

You can subscribe to this channel here – http://bit.ly/2b0coMW

Get Your Workout & Meal Plan:
📝 https://www.athleanx.com/tbfree

Connect With Me:
👉 https://www.instagram.com/athleanx

For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.

Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).