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  The bench press is a common training movement in fitness, while there are many types of bench press, such as upward incline bench press, downward incline bench press and so on. In fact, the upward incline bench press and downward incline bench press is not only in the direction of the bench press difference, of course, these two kinds of bench press is a lot of benefits, but also have to pay attention to. So, what is the correct position of the upward incline bench press? Here’s a look at it!

  The correct posture of the upward incline bench press

  1. sitting on the upper incline bench, holding a dumbbell in each hand, put it on the thighs, palms opposite each other.

  2. Then, lift the dumbbells with your thighs, one at a time, and place them in front of your chest with your palms forward and shoulder-width apart. At the same time, lie backwards onto the backrest with your chest and abdomen. This is the starting position of the movement.

  Then push the dumbbells up with your chest strength while exhaling, remembering to keep control of the dumbbells throughout and keep your chest and abdomen up.

  The arms are naturally straight, and when you reach the top, you hold for a moment and then begin to slowly descend, inhaling as you do so. Ideally, the time spent descending should be twice the time spent lifting.

  Repeat to the recommended number of reps. 6.

  6. After completing the exercise, place the dumbbells back on your legs and then on the floor. This is the safe way to place the dumbbells.

  Notes on the upper incline bench press

  The first time you do this exercise, pay special attention not to push the barbell up to the front of the chest like the flat bench press, but should push the barbell up to the vertical top of the shoulder and neck, if the direction of force in front, it will increase the burden on the deltoid muscle, reduce the stimulation of the pectoralis major muscle, there may be too much weight and lose balance, smashing limbs.

  Translated with www.DeepL.com/Translator (free version)

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