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The term 'bench press' on its own is assumed to refer to a flat bench press. Incline bench press: An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis on the upper (clavicular) head of the pectoralis major. This variation is called the incline bench ...
Equipment: dumbbells, barbell, Smith machine or bench press machine. Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), push-up (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals ...
Exercises for the same muscle group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests. [30] However, agonist–antagonist supersets result in a significantly higher training volume when compared to a traditional exercise format. [31]
Incline Pushup Why it rocks : Incline pushups are a gentler version of regular pushups, perfect for building arm, shoulder, and chest strength without straining your wrists or shoulders. How to :
1. Hip Thrust. Position a bench behind you and use the Smith machine to load up on glute-focused hip thrusts. The fixed barbell keeps the motion stable, allowing you to concentrate on performing ...
Spotting is particularly prevalent when performing the bench press. [4] [5] Because of the risks of lifting a heavy weight in the supine position, a lifter will often ask for a spot unless they are completely confident that the lift will not be failed. While a spotter may prevent injury, a lifter may become too dependent on the spotter, and not ...
Dumbbell incline curl: With an adjustable bench positioned at a 45-degree angle, one could perform incline bicep curls with dumbbells. Incline bicep curls are usually performed with lighter weight compare to regular bicep curls, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, then performing a ...
The lying triceps extension, also known as skull crusher and French extension or French press, is a strength exercise used in many different forms of strength training. It is one of the most stimulating exercises to the entire triceps muscle group in the upper arm, [ citation needed ] and works the triceps from the elbow all the way to the ...