30° Incline Pronating (Rotating) DB Press

Anatomy of the 30° Incline Pronating (Rotating) DB Press

The 30 Degree Incline Pronating DB Press primarily strengthens the clavicular fibers of the pectoral muscles (upper pecs). The triceps and anterior deltoids work as synergists in this exercise.

The pronation and supination of the wrists during the lifting and lowering phases of this exercise leads to a greater range of rotation in the shoulder. As a result, more pectoral fibers are recruited than with a parallel grip press. When the elbows flare outward as a result of the internal rotation of the shoulder, there is also a greater level of recruitment of the triceps.

Physiology of the 30° Incline Pronating (Rotating) DB Press

As with all presses, this exercise aids in the production of a powerful arm swing when propelling the body forward. Though this most often applies to the discipline of sprinting, speed skating is another athletic endeavor that requires powerful arm swing. Arm swing can be used to great effect in explosive starts, as well as in helping to sustain forward momentum when the legs are fatigued. It also correlates with punching power in all combat sports, throwing speed in sports like baseball, and improves explosive power in blocking in American football.

Instruction for 30° Incline Pronating DB Press

Set up a bench inclined at 30°. As mentioned previously: a 30° incline on a bench looks like a horizontally-arranged rectangle when the bench is set correctly.

Grab two dumbbells and place them on your thighs with your palms facing each other (parallel grip). Lie back on the bench, and use the legs to “knee up” the dumbbells up one at a time to get the weights to the starting position over the chest. The forearms should be perpendicular to the floor, elbows as deep as possible. Inhale.

As you exhale, press the dumbbells up and slightly backward. On all pressing exercises, the path of the barbell or dumbbell should look like an inverted “J”. Rotate mid-way through the range of motion, so the dumbbells end up with palms facing away from you at the end of the movement.

Inhale and reverse the movement, slowly returning to the starting position.

Tips on Performing the 30° Incline DB Press

• Keep your spine and head in contact with the bench throughout the range of motion of the exercise.
• Control the weights on the eccentric part of the exercise.
• Bring the dumbbells all the way down to a full stretch at the bottom position.
• Take a look at the video below to see a full demonstration of the 30° Incline DB Press.

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