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Men’s Open bodybuilder Hunter Labrada routinely offers his fans and followers educational and informative content about diet, recovery, and various lifting techniques, including how to perform the pec deck flye and leg curls, how to grow calves, and the importance of standardizing form and logging progression.
On June 13, 2023, Labrada published a “Tuesday Tip” video on his YouTube channel, teaching viewers how to perform the incline dumbbell bench press. Check it out below:
[Related: Men’s Open Competitor Martin Fitzwater Details the Financial Cost of Being a Pro Bodybuilder]
Hunter Labrada’s Incline Dumbbell Bench Press Tips
Labrada has stayed away from pressing dumbbells for over 18 months, thanks to a shoulder injury. As he returns to training chest, Labrada went into the nitty-gritty of how to do an incline press properly with three tips:
1. Drop the Incline
To avoid working too much of the front deltoids and maintain the tension on the upper pectoralis major fibers, Labrada adjusts the bench to be at the lowest possible incline setting. Proper positioning will vary depending on the weight bench used and the structure of the athlete.
The bottom of the position should fully lengthen the upper fibers of the pecs. The concentric involves driving the inner elbows toward each other rather than simply driving the dumbbells toward the ceiling.
2. Check the Angle
Labrada ensures the lines of force align with the muscles he wants to work. He either gets a friend to video record him lifting, or he looks sideways at a mirror to confirm the correct muscles are engaging. In this case, Labrada is trying to bias his upper pec muscles. Therefore, he wants the incline of the bench to position the dumbbells above his upper chest.
[Related: Who Is the Strongest Mr. Olympia Winner?]
3. Keep Anatomy Top-of-Mind
Labrada showcased where the pec muscle originates at the sternum and stretches to the shoulders across the rib cage. He suggests a neutral grip on the dumbbells, keeping the elbows close to the torso throughout the move.
At the top of the movement, Labrada tries to cross the biceps as far into the chest as possible as a cue to bring as much force to the origin as possible. Working closer to the origin improves the lift, targeting the pecs instead of flaring the elbows out and thereby straining the shoulders. He performed a set of 10-plus reps with 150-pound dumbbells.
What Is Hunter Labrada Training For?
Labrada is prepping his physique for the 2023 Tampa Pro and the 2023 Texas Pro competitions. To qualify for the 2023 Mr. Olympia, Labrada has to win one of those shows. He’s currently 273 pounds in a fasted state. The 2023 Olympia is scheduled for Nov. 2-5 in Orlando, FL.
Featured image: @hunterlabrada on Instagram
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Courtesy : https://barbend.com/hunter-labrada-3-tips-incline-dumbbell-bench-press/