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
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
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
Notes on the upper incline bench
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.
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