Incline dumbbell press using abs Top Shelf
Adds a dynamic element to the traditional dumbbell chest press, increasing time under tension for the muscles and engaging the core
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: Triceps, Shoulders, Core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~110 kcal |
How to do it
- Step 1: Setup — sit on a flat surface but use your abs to maintain an incline angle
- Step 2: Initiation — engage the core and squeeze the shoulders down and away from the ears
- Step 3: Mid-phase — press the dumbbells upwards, extending the arms fully
- Step 4: End-position — hold for a brief moment, then lift one leg off the ground and hold for a brief moment
- Step 5: Return — lower the dumbbells back down to the starting position and repeat with the other leg
- Step 6: Breathing and rhythm reminder — focus on smooth, controlled movements
- Step 7: Safety note — avoid arching the back or using momentum to lift the dumbbells or leg
Equipment
- Dumbbells optional
- Incline Surface optional
Coaching tips
Benefits
Adds a dynamic element to the traditional dumbbell chest press, increasing time under tension for the muscles and engaging the core
Common mistakes
Letting the elbows flare out, losing control of the dumbbells
Make it harder
Increase the weight of the dumbbells or add more sets
Make it easier
Use lighter dumbbells or reduce the number of sets
Breathing
Exhale during the press movement, inhale during the return
Build a workout with this exercise
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Intermediate · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.