A Better Way to Do Dumbbell Incline Presses?

Last week, I wrote about why I’m no longer doing barbell flat bench press.

After writing the article, I got a bunch of DMs on IG.

Here’s the link in case you missed it.

Why I’m Giving Up the Flat Barbell Bench Press

I also made another adjustment in my chest training.

A slight tweak to my Incline DB presses.

For the longest time, I’ve used the flared elbow style that legendary trainer Vince Gironda recommended.

But I have been testing with arms in tight.

This style creates more shoulder flexion and supposedly hits the upper chest even harder.

• With the elbows flared version – the elbows are mainly going from a wide position outside of your body and they work their way inward as you press.
• With this elbows tucked version – the elbows hit lower down in front of the body and you wind up pressing up and back.

This up-and-back stimulus hits the upper pec fibers differently compared to when the elbows simply travel inward (using the flared style).

This is precisely why the reverse grip bench hits the upper chest so well.

This exercise pairs well with a weighted dip or flat machine press (the one where the handles go from wide to narrow as you press).

This will hit your entire chest.

I don’t recommend any fly exercises since they can overdevelop the pecs compared to your shoulders and can create a slightly feminine look.

I’m really curious to see if this version of Incline will give me greater upper chest development.

It does make sense that it could fill in the upper chest a bit.

Give this a shot.

You will have to reduce the weight of the dumbbells a bit at first.

I lift about 20% lighter using this technique.

Talk Soon,

Greg O’Gallagher