EXERCISE · DUMBBELL
Incline Dumbbell Press
With dumbbells, the setup is where shoulders get hurt. Don't lie down first and reach for the floor. Hold both dumbbells at shoulder height with a neutral grip, then sit and recline onto the bench in one motion, pressing them as you settle back. From there, plant your feet, pack your shoulder blades back, and keep the dumbbells roughly under your elbows as you press up and slightly forward. Lower until your upper arms reach parallel to the floor, or a little below if your shoulders allow it. You want a strong chest stretch without forcing end-range shoulder extension. Bench angle is the real decision. Most gyms set benches at 45 degrees, but research favours around 30 for upper chest; at 45 more of the work shifts to the front delts, and steeper than that turns it into a shoulder press. Don't press straight overhead either way — the dumbbells travel in an arc, stacked over your elbows the whole way.