Double Dumbbell Seesaw Incline Bench Press

Instructions for proper form

Sit on the incline bench with your feet flat on the ground, holding a dumbbell in each hand with a pronated grip (palms facing forward). Keep your back flat against the bench. Start with the dumbbells in line with your chest, elbows bent at about 75-90 degrees. Engage your core, push the dumbbells upward until your arms are fully extended above your chest, then lower them back down to the starting position. Keep the movement controlled and avoid locking out your elbows at the top.

Common mistakes to avoid

Avoid arching your back or lifting your hips off the bench. Don’t let the dumbbells drift too far forward or backward while pressing. Avoid using momentum to lift; focus on using your chest muscles.

Benefits

Specific benefits of the exercise

This exercise specifically targets the pectoralis major, engaging both the upper and lower portions of the chest, while also working the triceps and shoulders.

Expected results and timeframe

With consistent practice, you can expect improved chest strength, increased muscle size (hypertrophy), and enhanced upper body stability within 6-8 weeks..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their chest and upper body, as well as those wanting to build muscle mass in the pectoral region.

Scientific studies supporting its effectiveness

Studies show that using a dumbbell press variation increases pectoral activation compared to a barbell press, promoting better muscle growth and balance. Research indicates that incline presses can target the upper chest more effectively, contributing to overall chest development.

Variations

Beginner modifications

For beginners, consider using lighter dumbbells or performing the exercise on a flat bench instead of an incline to reduce complexity. Alternatively, you can start with a single-arm dumbbell press to stabilize your form.

Advanced progressions

For advanced trainees, increase the incline of the bench (up to 45 degrees), utilize heavier weights, or perform the exercise with a slower tempo to increase time under tension. You can also incorporate a pause at the bottom of the press for added intensity.

Integrations

Complementary exercises

Incorporate exercises such as dumbbell flyes, push-ups, or cable crossovers to complement the Double Dumbbell Seesaw Incline Bench Press and target different aspects of the chest muscles.

Super set recommendations

Pair this exercise with dumbbell tricep extensions or upright rows in a superset to maximize the time spent on your chest and triceps.

Sample workout routines

As part of a chest workout, you could structure a session as follows: 1) Double Dumbbell Seesaw Incline Bench Press, 2) Dumbbell Flyes, 3) Push-ups, 4) Dumbbell Tricep Extensions.

Exercise combinations

Combine this exercise with back exercises like bent-over rows or pull-ups to create a balanced upper body workout.

Best time to do this exercise in your workout

Perform this exercise early in your workout routine when your muscles are fresh, ideally after you have completed a proper warm-up but before moving on to isolation exercises or other muscle groups.