Incline Dumbbell Bench With Palms Facing In
How to do the Incline Dumbbell Bench With Palms Facing In
- 1
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- 2
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
- 3
Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
- 4
Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- 5
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- 6
Repeat the movement for the prescribed amount of repetitions.
- 7
When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.
How to program the Incline Dumbbell Bench With Palms Facing In
Sets and reps
As a compound movement, the Incline Dumbbell Bench With Palms Facing In responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Incline Dumbbell Bench With Palms Facing In is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Incline Dumbbell Bench With Palms Facing In work?
The Incline Dumbbell Bench With Palms Facing In primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Incline Dumbbell Bench With Palms Facing In?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Incline Dumbbell Bench With Palms Facing In should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
