So I've got a great exercise setup I wanted to share
with you today for the Incline Dumbbell Bench Press.

And that is actually use a DECLINE bench as an incline bench.

Here's how to do it...(and I'll explain why it's better as I show you the
movement).

First, sit on the floor by the bottom end of the bench. Your lower
back should be rounded around the end of the bench. This arching
of the lower back puts your pecs in the best position to contract by
opening up the rib cage and helping to get your shoulders back.

It's EXTREMELY effective for better isolating the upper
chest in an incline press as when you're sitting on a normal
"flat" surface of an incline bench, the tendency is for the chest and
lower back to flatten out. This totally prevents that.



Set your dumbells on your thighs then lay back on the bench, kicking
them up and back into place.



And even though I'm showing this with light dumbells, this is
also actually a MUCH easier way to get heavy dumbells
into position for incline dumbell presses than sitting up on the
seat of a normal incline bench.

The reason? Distance.

When you look at the picture, you can see that once I have my
knees bent, the dumbell are already pretty much level with my
shoulders. All I have to do is kick them backwards into position
and I'm ready to go. I don't have to kick them UP and back, as
you do with a normal seated incline bench press.

When you start getting into heavier weights (and I've used that
kick-up technique with 125 lb dumbbells, so I can speak from
experience), this makes a BIG difference, especially if you don't
have a spotter to help.

So once you're in the bottom position of the press, you're ready
to go. Notice on the picture how the arched lower back forces my
rib cage to expand.



Also, because I'm able to plant my feet flat on the floor with
my hips bent 90 degrees, I'm able to stabilize my spine and
torso much more effectively than with a regular seated incline
bench press (which requires a more "unflexed" hip position in
order to get the feet on the floor for stability).

I also find this "flexed" position helps protect the lower back
when doing heavier pressing. When you've got a heavy weight
over your body in an incline press, your upper body will tend
to slide down the seat a bit, which compacts the spine. When
your hips are more extended (as with a normal press), it's
harder to counteract this compaction.

When you're in this position on the floor, you can fight that
compaction much more effectively because your core muscles
are more compressed and better able to provide a solid base
of support. It's also easier to maintain the puffed chest position
required for optimal upper pec activation.



Then it's just business as usual, doing the press.

And beyond dumbbell pressing, you can also do this decline/incline
press with a barbell, using the power rack.

Personally, I find this setup and technique MUCH more effective than
a standard "seated" incline press, especially for dumbell press.

Give it a try and let me know what you think!

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!