Dumbbell Palms in Incline Bench Press

Setup

1. 01Set an adjustable bench to roughly 30 to 45 degrees.
2. 02Sit with a dumbbell on each thigh, then kick them up as you lie back.
3. 03Turn the palms to face each other and keep the elbows close to the torso.
4. 04Plant the feet and pin the shoulder blades to the bench.

Execution

1. 01Press the dumbbells up until the elbows lock, keeping the palms facing in.
2. 02Lower under control with the elbows tracking close to the ribs.
3. 03Touch a light stretch at the bottom without letting the shoulders roll forward.
4. 04Drive the dumbbells back up along the same close path.

Checkpoints

• -Palms stay facing each other for the whole set.
• -Elbows stay tucked, not flared out to the sides.
• -Shoulder blades stay pinned to the bench.
• -The dumbbells travel a consistent path over the upper chest.

Common mistakes

• -Letting the elbows drift wide, which turns it into a regular incline press.
• -Bouncing out of the bottom position.
• -Arching excessively to flatten the incline.
• -Clanking the dumbbells together at the top and losing tension.