Incline Dumbbell Bench With Palms Facing In
Incline Dumbbell Bench With Palms Facing In is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Setup
Sit on an incline bench with the dumbbells initially on your thighs.
- Transfer
Use thigh support to bring the weights to shoulder height.
- Palms
Face your palms toward each other.
- Lower
Comfortably lower your elbows alongside your torso.
- Press
Align your forearms under the load and press upward.
- Top balance
Stabilize the dumbbells without touching them together.
- Lower again
Bring both weights back beside your shoulders together.
Key technique points
- Keep your palms from turning forward.
- Do not force your elbows out to the sides.
- Maintain back contact as you rise.
- Do not move the dumbbells toward your neck.
- Do not bend your wrists inward at the top.
- Return the weights to your thighs under control after the set.
Common mistakes
Changing grip
The neutral-palm variation is lost.
Load near the neck
The pressing path moves away from the upper chest.
Raised hips
Inclined torso support is disrupted.
Shrugging the shoulders
A shrug is added to the press.
Different return speeds
The dumbbells descend asymmetrically.
Throwing the weights down
Shoulder and grip control are abandoned at the finish.
Frequently asked questions
Incline Dumbbell Bench With Palms Facing In: why is “Changing grip” a mistake?
The neutral-palm variation is lost.
Incline Dumbbell Bench With Palms Facing In: why is “Load near the neck” a mistake?
The pressing path moves away from the upper chest.
Incline Dumbbell Bench With Palms Facing In: why is “Raised hips” a mistake?
Inclined torso support is disrupted.
Incline Dumbbell Bench With Palms Facing In: why is “Shrugging the shoulders” a mistake?
A shrug is added to the press.
Incline Dumbbell Bench With Palms Facing In: why is “Different return speeds” a mistake?
The dumbbells descend asymmetrically.
Incline Dumbbell Bench With Palms Facing In: why is “Throwing the weights down” a mistake?
Shoulder and grip control are abandoned at the finish.
What should I focus on when doing Incline Dumbbell Bench With Palms Facing In?
Keep your palms from turning forward. Do not force your elbows out to the sides. Maintain back contact as you rise. Do not move the dumbbells toward your neck. Do not bend your wrists inward at the top. Return the weights to your thighs under control after the set.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.