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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 ...
Lie on a flat bench. With your arms fully extended, hold a pair of dumbbells above your chest. Lower the dumbbells to chest level, then press them above your chest to return to the starting position.
Simply thinking about the position of the torso relative to the elevated arms will explain this. Being on a flat bench and raising the arms straight up as in the top of a bench press is a reference point. When inclining the torso from this position, the arms will make an obtuse angle with the lower body.
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 ...
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 ...
As you improve with this move, gradually lower the incline to make your body more parallel to the floor, which will make the exercise feel more challenging. 8. Half Turkish Get-Up