A chest isolation exercise performed on an incline bench to target the upper chest and shoulders.
- +Emphasizes upper chest development
- +Improves chest width and flexibility
- +Allows for a deep stretch
- –Risk of shoulder strain if done incorrectly
- –Requires careful control to avoid injury
- –Not ideal for lifting heavy
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bench to a 30–45° incline; grab light dumbbells
- Lie back, feet planted, shoulders down and back, core tight
- Start with dumbbells over upper chest, palms facing, slight bend in elbows
- Lower arms in a wide arc, keeping the elbow bend constant
- Stop when elbows are level with chest or you feel a chest stretch (not shoulder strain)
- Squeeze chest to bring dumbbells back over the upper chest in the same arc
- Inhale down, exhale up; move slow and controlled, no bouncing
- Keep wrists neutral; avoid turning it into a press or letting shoulders roll forward