This variation on the bench press targets the upper chest and shoulders more effectively.
- +Allows for a greater range of motion than barbell press
- +Can help correct muscle imbalances
- +Effective for targeting the upper chest
- –Difficult to perform without assistance when lifting heavy
- –Risk of shoulder injury if done incorrectly
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bench to a 30–45° incline
- Plant feet, slight arch, shoulder blades pulled back and down
- Hold dumbbells above chest, palms forward, wrists straight
- Lower slowly to upper chest, elbows at ~45° from torso
- Stop when dumbbells are just outside chest, not bouncing
- Press up in a slight arc, squeeze chest at the top without clanking
- Inhale on the way down, exhale as you press
- Use controlled weight; avoid flared elbows and lifted hips