Detailed tutorial on the essentials of incline bench press

★ Posted on 12-08,2024

In fitness exercises, the incline bench press is a good exercise and a very effective exercise. Of course, the benefits of the incline bench press are many, but there are certain things to pay attention to when doing the incline bench press, such as Pay attention to the correct movement essentials, correct breathing methods, etc. So, what are the essentials of the incline bench press? Let’s learn about the incline bench press together!

Incline bench press

Incline Bench Press Action Essentials

1. Preparation position: The barbell is directly above the eyes, and the hands are slightly wider than the shoulders; hold the barbell with both feet; Step on the ground, tighten your buttocks, tighten your abdomen, retract your shoulder blades and sink your upper back flat against the stool.

2. Exit the bar: Inhale and hold it, then use force to move the barbell directly above the clavicle; adjust your breathing.

3. Drop: Slowly drop to the upper edge of the chest muscles, with a distance of about 1 to 2 centimeters between the barbell and the body.

4. Push up: After pausing at the bottom, push up to just above the clavicle with your upper back still flat against the stool; squeeze your upper chest.

5. Bar return: After the last rep, return the barbell to the rack.

Breathing method for incline bench press

Exhale when pushing up and inhale when lowering. When performing heavy weight exercises, hold your breath during the descent and push-up process, and adjust your breathing at the highest point.

Where to do the incline bench press

When doing the incline bench press, our entire body is slowly pushing the dumbbell up, that is to say, In the process of doing this movement, the most important force-generating part of our body is the chest muscles. During the movement, we should not borrow force, but use the power of the chest muscles. After lifting the dumbbell, the chest muscles will work The chest muscles become more developed. Therefore, the main purpose of the incline bench press is to help everyone exercise the chest muscles. Of course, other parts will also be exercised accordingly. For example, our arms also participate in certain exercises, but the most important thing is to exercise the chest.

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