The bench press is something that should be included in any weight program. It has some value in most athletic movement. The incline bench press is much more indicative of angles used in sports of any type.

Dumbbell training is nothing new, and neither is standing vs. sitting while lifting. Nebraska is recognized as one of the leaders in this area, and it was their belief several years ago that standing for lifts is more beneficial than sitting for several reasons. It is more beneficial to the core of the body (abs and lower back). Also, they believed that belts should only be used when maxing or doing very heavy lifts. Squatting with a belt during a relatively light weight-high rep workout was discouraged for the same reason.