Thursday, November 29, 2012
Incline Bench
Purpose of the exercise
This resistance exercise is a basic exercise that can work the chest. The incline bench is wearing the stress on the upper pecs but also on the anterior deltoid (front shoulder). More inclined bench will be more shoulders will be sought.
Using dumbbells can work in a larger amplitude than the bar and requires more activity at stabilizing muscles. It is advisable to start your workout with exercises pecs so inclined part clavicular (upper pecs) is a weak point.
Targeted muscles
He asks the trunk muscles, mainly the large and pectoralis minor, the anterior deltoid, triceps. Other muscles involved to maintain balance.
Running the exercise
The folder is set to an inclination of about 30 to 60 degrees. If you use dumbbells, start standing with two dumbbells in hand, then sit by placing them on the thighs. This helps avoid picking up ground with all the risks that entails for the back.
Starting position of resistance exercise, lying on the incline bench press bench, dumbbells against your shoulders, palms downwards and feet up by a wedge, so that the lower back is not arched. Up and down the dumbbells slowly without locking you into position and stop position. At the end of the series, recover and put the dumbbells on your thighs.
Inhale while lowering the bar or dumbbells and exhale as you return to the starting position with outstretched arms.
It is not advisable to stop breathing during the difficult phase, but this maneuver helps stabilize the torso and provides a solid foundation for the muscles of the shoulders and chest. Exhale after passing the critical point for the pressure drop caused by blocking breathing.
Safety
Must be slow descent under control careful not to get too low not to stress too much articulation and tendons.
If you work with a heavy bar, you need a partner assist you as you may be stuck under the bar. Use dumbbells if you do not have a partner gym.
The legs should be elevated with a wedge or placed on the dumbbell rack for the lower back remains in contact with the bench. Sit by asking the dumbbells on your thighs avoids collect ground with all the risks that entails for the back.Variants
Can be inclined bench press using dumbbells or a bar. There are also machines in gyms as the Smith machine.
Some practitioners complete the movement by bringing the dumbbells, hands face to face with a rotation of the wrist, in order to solicit the sternal portion of the pectoral, ie inside the chest.
Close grip bench press with elbows away from the body also seems to bring more work on the inside of the chest (sternal furrow) as well as the triceps.
These two exercises can be interesting for people who complain of chest outside too developed from within.
Other exercises for Chest :
