The bench press is a common training exercise in fitness. There are many types of bench presses, such as incline bench press, decline bench press, etc. In fact, the difference between the incline bench press and the decline bench press is not only in the direction of the bench press. Of course, both types of bench press have many benefits and are also particular. So, what is the correct form for the incline bench press? Let’s take a look below!
Correct posture for incline bench press
1. Sit on an incline bench, hold a dumbbell in each hand, and place it on On the thighs, palms facing each other.
2. Then, use your thighs to lift the dumbbells, one at a time, and place them in front of your chest, palms forward and shoulder width apart. At the same time, lie back on the backrest, lift your chest and draw in your abdomen. This is the starting position of the movement.
3. Then use your chest strength to push up the dumbbell, and exhale at the same time. Remember to maintain control of the dumbbell throughout the process, and keep your chest and abdomen high.
4. Straighten your arms naturally, pause for a moment when you reach the top, and then begin to descend slowly, inhaling as you descend. Ideally, the descent should take twice as long as the lift.
5. The above is a complete action, repeat the action to the recommended number of times.
6. After completing the exercise, return the dumbbells to your legs and then to the floor. Here's how to safely position your dumbbells.
Precautions for the Incline Bench Press
When doing this exercise for the first time, special attention should be paid not to push the barbell directly in front of the chest like the flat bench press, but to The barbell is pushed vertically upwards on the shoulders and neck. If the force is directed forward, it will increase the burden on the deltoid muscles and reduce the stimulation of the pectoralis major. It is also possible to lose balance due to too much weight and injure the limbs.
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