Dumbbell Incline Palm-in 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. 03Hold the dumbbells at shoulder level with palms facing each other.
4. 04Plant the feet, pull the shoulder blades back, and keep the upper back on the bench.

Execution

1. 01Press both dumbbells up and slightly together while keeping the palms facing in.
2. 02Stop just short of the dumbbells touching at the top.
3. 03Lower under control until the dumbbells reach the outside of the shoulders.
4. 04Keep the elbows tracking close to the torso rather than flaring wide.

Checkpoints

• -Palms stay facing each other for the entire set.
• -Elbows stay at roughly 30 to 45 degrees from the torso.
• -Shoulder blades stay pinned to the bench.
• -Both dumbbells move at the same speed and height.

Common mistakes

• -Letting the wrists rotate out into a standard grip mid set.
• -Flaring the elbows, which defeats the shoulder-friendly purpose of the grip.
• -Bouncing the dumbbells out of the bottom position.
• -Setting the bench too steep and shifting the work onto the delts.