Female bodybuilding legend Lenda Murray on how to perform the perfect incline dumbbell press for powerful pecs :

Nataliya Kuznetsova & Lenda Murray

Lenda Murray, the world's greatest female bodybuilder, built her perfect muscular pecs using a range of chest exercises but the one she rates above all else is the Dumbbell Incline Press.

Lenda, aged 51 and still looking utterly fabulous, now includes four exercises in her chest routine, preferring those where the arms and pecs work independently of each other – rather than barbell work.

The USA's champion female bodybuilder and eight-time winner of the Ms. Olympia title,

said: “I love incline work because it hits the upper portion of the chest which for me is the most important, so do four exercises and make sure two of those exercises are incline exercises.

“I like Incline dumbbell presses because each arm has to move independently, so it takes control to move the dumbbells.

“Don't have the dumbbells too far back on the shoulders and position the chair where the emphasis is on upper chest and not shoulders.

“For maximum power exhale on the press and inhale on the rest.”

She uses an 8-15 rep range and suggests repeating the word “chest” on each press so  you can really focus on the mind-muscle connection and really hitting the pec muscle.