Bumstead does this in almost every chest workout. Should I?
Last updated on September 27, 2024
“The dumbbell incline press is an absolute must-have exercise for my chest,” Chris Bumstead said during a September 23, 2024, Q&A just three weeks from the 2024 Olympia.
- In the Classic Physique “O”, Bumstead will look to defend his title for the sixth year in a row.
Every bodybuilder has his own exercises, of course. Let’s take a closer look at the case Bumstead makes for the dumbbell bench press and the benefits it provides, and then we’ll teach you about the proper technique.
[Related: Best Supplements for Bodybuilding]
Chris Bumstead on the Incline Dumbbell Bench Press
“I use the dumbbell incline bench press to monitor my strength and build my chest,” Bumstead continued. It is a wise decision. no one move is mandatory, but keeping one or two bodybuilding exercises at all times provides a solid reference point to help you monitor your progress. Here’s why:
- Sticking to the same core exercise allows you to use and track progressive overload. A structured, periodized approach to strength training is much more effective at building strength than blasting it around the weight room. (1)
- Any incline press will tone your upper chest, but that doesn’t mean there isn’t activation for the pectoralis major. (2) It is wise to use the dumbbell incline bench press as the pec builder as it allows him to focus specifically on his upper arms 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 hammering away at the incline dumbbell press.
Even deep into competition prep, Bumstead continues to lift heavy, even working 150-pound dumbbells for double-digit reps. Here’s how to master the dumbbell incline bench press yourself.
[Related: Best Pre-Workout Supplements for Muscle Gain]
How to do the dumbbell incline bench press like Chris Bumstead
We’ll go over the standard technique for the incline bench press with dumbbells, then touch on a few picks from the man himself that can help you improve your next-day chest performance.
What you will need: Adjustable weight bench, dumbbells, wrist wraps (optional)
How to do it
- Set an adjustable bench at 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 comfortably on the bench.
- Press the dumbbells up and in so that your hands and elbows are stacked directly over your shoulders.
- Lower the dumbbells down and away from each other until your arms are at least parallel to the floor.
- Press the dumbbells up and in back to the starting position.
You can find Bumstead on stage at the 2024 Olympia in Las Vegas, NV between October 10th and 13th. You can find a full breakdown of the event schedule here.
More Bodybuilding News
References
- Williams TD, Tolusso DV, Fedewa MV, Esco MR. Comparison of Intermittent and Non-Intermittent Maximum Strength Resistance Training: 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, Deltoid Anterior and Triceps Brachialis during the Bench Press Exercise. Int J Environ Res Public Health. 2020 October 8, 17(19): 7339. doi: 10.3390/ijerph17197339. PMID: 33049982; PMCID: PMC7579505.
Featured Image: @cbum / Instagram
