“The incline dumbbell press is my absolute essential chest exercise,” Chris Bumstead said during a Sept. 23, 2024, Q&A just three weeks out from the 2024 Olympia.
- At the Classic Physique “O,” Bumstead will attempt to defend his title for the sixth consecutive year in a row.
Every bodybuilder has their go-to exercises, of course. Let’s take a closer look at the case Bumstead makes for the incline dumbbell bench press and the benefits it provides, and then we’ll school you on the proper technique.
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Chris Bumstead on the Incline Dumbbell Bench Press
“I use the incline dumbbell bench press to monitor my strength and build my chest,” Bumstead continued. It’s a wise decision; no movement is mandatory, but keeping one or two bodybuilding exercises in your rotation at all times provides a stable benchmark to help you track your progress. Here’s why:
- Sticking to the same foundational exercise allows you to employ and monitor progressive overload. A structured, periodized approach to strength training is far more effective at increasing strength than winging it in the weight room. (1)
- Any incline press will stimulate your upper chest, but that doesn’t mean there’s no activation for the pectoralis major. (2) Bumstead making the incline dumbbell bench press his cornerstone pec-builder is wise, since it allows him to focus specifically on his upper pecs without neglecting his chest as a whole.
Bumstead’s strategy has worked wonders. Not only is his chest considered a strong suit when he’s on the Olympia stage, but he’s built tremendous strength by hammering the incline dumbbell press.
Even deep into contest prep, Bumstead stays lifting heavy, even working with 150-pound dumbbells for double-digit reps. Here’s how to master the incline dumbbell bench press yourself.
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How To Do the Incline Dumbbell Bench Press Like Chris Bumstead
We’re going to run through the standard technique for the incline dumbbell bench press, then touch on a few choice words from the man himself that can help you elevate your performance on your next chest day.
What You’ll Need: Adjustable weight bench, dumbbells, wrist wraps (optional)
How To Do It
- Set an adjustable bench to a 15- to 30-degree angle for optimal upper chest engagement.
- Sit on the bench with a dumbbell resting on each knee.
- Brace your core and “kick” the dumbbells back to the starting position, either one at a time or simultaneously, as you sit back on the bench.
- Press the dumbbells up and inward so your hands and elbows are stacked directly above your shoulders.
- Lower the dumbbells down and out away from each other until your upper arms are at least parallel to the floor.
- Press the dumbbells up and inward back to the starting position.
You can find Bumstead on stage at the 2024 Olympia in Las Vegas, NV, between Oct. 10 and 13. You can find a full breakdown of the event schedule here.
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References
- Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports Med. 2017 Oct;47(10):2083-2100. doi: 10.1007/s40279-017-0734-y. PMID: 28497285.
- Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020 Oct 8;17(19):7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
Featured Image: @cbum / Instagram
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