Dumbbell Incline Palm-in Press

Dumbbell Incline Palm-in Press: So führst du sie aus

1. 1Set an incline bench to roughly 30–45° and sit back with a dumbbell in each hand resting on your thighs.
2. 2Lie back, using your thighs to help kick the dumbbells up to shoulder level as you settle onto the bench.
3. 3Plant your feet on the floor and pull your shoulder blades down and together against the bench.
4. 4Rotate your wrists so your palms face each other, holding the dumbbells with a neutral grip just outside your upper chest.
5. 5Press the dumbbells up and slightly together until your arms are extended over your upper chest, keeping the palms facing in throughout.
6. 6Lower the dumbbells under control back to the sides of your upper chest, keeping your elbows tucked at roughly a 45° angle to your torso.
7. 7Complete your reps, then guide the dumbbells back to your thighs and sit up to set them down safely.

Technik-Tipps

• Keep your palms facing each other for the entire set — the neutral grip is what shifts emphasis and eases shoulder strain.
• Keep your shoulder blades retracted and pinned to the bench to create a stable pressing base and protect the shoulders.
• Lower under control to a full but comfortable stretch at the bottom rather than dropping the weights quickly.
• Use a moderate incline (30–45°); steeper angles shift more work onto the front delts and away from the chest.
• Have a spotter assist the dumbbells into position when pressing heavy, since you can't re-rack mid-set.

Häufige Fehler

• Letting the palms rotate inward to a pronated grip mid-set, which defeats the purpose of the palm-in variation and changes the muscles emphasized.
• Flaring the elbows straight out to the sides, which loads the shoulder joint and reduces the chest's advantage from the neutral grip.
• Setting the bench too steep, which turns the movement into a shoulder press and takes tension off the chest.
• Clashing the dumbbells together hard at the top, which breaks tension and risks pinching your hands or wrists.
• Bouncing the dumbbells off the bottom instead of controlling the stretch, removing muscular tension and risking shoulder strain.

Häufig gestellte Fragen