How to do a dumbbell incline bench press

Setup:

1. Bench Angle: Set an incline bench to a 30-45 degree angle.
2. Position: Sit on the bench and rest a dumbbell on each thigh. Lie back and use your thighs to help 'kick' the dumbbells up to the starting position at the sides of your chest.
3. Grip: Your palms should be facing forward, and your elbows bent out to the sides.
4. Posture: Keep your feet flat on the floor and your shoulder blades retracted and pressed into the bench.

The Lift:

1. Press: Exhale and press the dumbbells up and slightly inwards, in an arc-like motion, until your arms are fully extended above your chest.
2. Squeeze: Squeeze your chest muscles at the top of the movement. The dumbbells can be close but should not touch.
3. Lower: Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.

Tips:

• Don't let your elbows flare out too wide; keep them at about a 45-60 degree angle from your body.
• Avoid arching your lower back excessively off the bench.
• Focus on a full range of motion, getting a good stretch at the bottom.