FST-7 Chest Tip: The Key to Heavy Incline Dumbbell Presses

May 31, 2024

By Koshen Hawez

FST-7 Tips: De Sleutel tot een Zware Incline Dumbbell Press Blog

24-time Olympia-winning coach Hany Rambod discusses the absolute key to performing heavy incline dumbbell presses to build a thick, 3D championship-winning chest. The most important technique when pressing heavy with dumbbells is that the weights must always move slightly inward — towards each other — during the upward movement (converge).

If the dumbbells slightly flare outwards during the upward push, the weight is simply too heavy for you. You absolutely must prevent this. When you lose control and have to let the weight fall outward (dumping), you are guaranteed to suffer a serious shoulder injury, especially when training with heavy dumbbells.

Check the movement through the full range: come together and converge at the top of the repetition. Then lower the weight controlled for a slight stretch at the bottom, and come back together at the top. Do you feel you don’t have this control? Then the weight is too heavy: immediately take some kilos off the dumbbells.

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FAQ

What exactly does Hany Rambod mean by 'converging' the dumbbells?

Converging means that the dumbbells start wide at the beginning of the exercise (at the bottom) and gradually move toward each other during the upward movement. At the top of the repetition, you bring the dumbbells close together. This follows the natural anatomical function of the chest muscle, which brings the upper arm toward the midline of the body (adduction).

Why is it dangerous if the dumbbells move outward during the lift?

If the dumbbells flare outward, you lose the mechanical tension on the chest, and the small stabilizing muscles in the shoulder joint (the rotator cuff) have to support the heavy weight. If you then have to drop the dumbbells, an enormous and abrupt peak tension is placed on the shoulder, which can lead to severe tears or dislocations.

How deep should I lower the dumbbells for the stretch at the bottom?

Hany Rambod recommends a light, controlled stretch at the bottom of the movement. Lower the dumbbells to about chest height, as long as your shoulder joints allow this comfortably. Never force the stretch at the bottom with too heavy a weight, and avoid bouncing at the bottom to create momentum.

May I let the dumbbells tap against each other at the top?

It is better to avoid letting the dumbbells touch each other at the top. If the dumbbells touch, the active muscle tension on the chest muscles briefly disappears. Keep about a few centimeters of space between the weights for maximum, continuous contraction.

Which supplements support my nervous system during heavy dumbbell presses?

Heavy training requires maximum activation from your central nervous system. Take one scoop of Evogen EVP Xtreme 3D 20 minutes before your workout for intense focus and raw power. Combine this with Evogen Amino KEM during your workout to hydrate your muscle cells with electrolytes and protect against immediate muscle breakdown during your toughest sets.

FST-7 Chest Tip: The Key to Heavy Incline Dumbbell Presses

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