3 Things You Can Do to Improve Your Incline DB Bench Press with a Personal Trainer in Glasgow

1. Get a Strong Setup Position on the Bench

A solid setup is critical for any bench press variation, and the incline dumbbell press is no exception. Here’s how one of our Glasgow personal trainers would guide you:

Shoulder Blade Position: Squeeze your shoulder blades back and down as you settle onto the bench with the dumbbells. This creates an arched upper back, offering a safe, stable base for your shoulders and priming you for a powerful press.

Foot Placement: Drive your feet firmly into the ground to establish a rock-solid foundation. As the saying goes, “You can’t fire a cannon from a canoe.” A stable base means more force transferred to the dumbbells, leading to stronger lifts. Pull your feet slightly back, positioning them just behind your knees, and keep them locked in place throughout the set.

Mastering this setup can transform your performance, and it’s a technique our personal trainers in Glasgow emphasise for maximum safety and strength.

2. Keep Your Elbows Stacked Under Your Wrists

Proper alignment is key to lifting efficiently and safely. When your elbows are stacked directly beneath your wrists, you optimize force transfer from your muscles to the dumbbells. This not only helps you lift heavier weights and squeeze out more reps but also reduces the risk of losing control.

Here’s what this means in action:

Natural Arc: The dumbbells start wider, to the sides of your shoulders, and arc inward as you press, finishing directly above your shoulders. On the descent, reverse this arc with control.

Controlled Lowering: Keep the eccentric (lowering) phase smooth—aim for a 1- to 2-second descent. This ensures you maintain control without sacrificing the lift’s benefits.

Our personal trainers in Glasgow often coach this technique to help clients build strength safely while avoiding common pitfalls.

3. Utilise a Full Range of Motion

A full range of motion (ROM) is essential for any lift, but it’s especially critical for dumbbell exercises like the incline press. Too often, people skip the bottom third or quarter of the movement—typically the toughest part—limiting their gains.

Here’s how our personal trainers in Glasgow defines full ROM for this exercise:

Bottom Position: Lower the dumbbells until they lightly touch the outside of your shoulders.

Top Position: Press up until your elbows fully lock out.

By committing to this range, you maximise muscle engagement, driving greater hypertrophy and strength gains. It’s a tip our Glasgow training team drills into every client for optimal results.

Bonus Tip: Handle Dumbbells with Care

Avoid dropping the dumbbells at the end of your set—it’s risky for you, disruptive to others, and can damage the equipment. Instead, lower them controlled to your thighs, then place them gently on the floor. This small habit reflects respect for your gym space and gear, a value we uphold in our Glasgow training community.

Get Expert Training with a Personal Trainer in Glasgow

At our Learn to Lift Gym in Glasgow, the incline dumbbell bench press is a staple—and a member favourite. 

Want expert coaching on this move and other key exercises? A personal trainer in Glasgow can guide you every step of the way. Drop us a message to sign up and start mastering your lifts today!