Dumbbell inclined split is an exercise of isolation which solicits the higher part of the pectoral muscles and in particular the clavicular part, the shoulders and the triceps being little solicited. One generally uses this exercise at the end of the session after heavier basic exercises. Other stabilizing muscles come into play contrary to the exercises with the bar or on guided machine.
The ideal inclination of the bench seems to be approximately 30° to solicit the high part of the pectoral muscles at most.
How do you do the exercise?
Grab the dumbbells then lie down on the inclined bench. Lower the dumbbells on each side, keeping your arms semi-tensioned and stretching your pectoral muscles without lowering them too much to avoid injuring yourself, then return to the starting position.
CAUTION:
It is obviously necessary to take less heavy than with the bench press with dumbbells. The movement must be slow and controlled in continuous tension without going down too low not to stress the joints and tendons too much. It is possible to pose the feet on a step or blocks to avoid cambering the lower back too much.
Tips
- Inhale on the way down and then blow out as you bring the dumbbells together.
- The movement must be slow and controlled.
- Lower yourself well before touching the dumbbells so that the voltage remains continuous.
Variants
- Dumbbell inclined splits can be replaced by low pulley inclined splits.
- You can also vary the inclination of the bench to solicit other parts of the pectoral muscles.
- The holds can be varied: neutral hold, pronation hold or supination hold.
- We can also use convergent or butterfly machines.
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