Incline Bench Press (Barbell)
A barbell press on a bench set to 30–45 degrees. It shifts more of the work to the upper chest and front shoulders than the flat bench press.
- मुख्य मांसपेशी
- छाती
- सहायक मांसपेशियां
- ट्राइसेप्सकंधे
- उपकरण
- बारबेल
Incline Bench Press (Barbell) कैसे करें
Set up the barbell in a clear space and check that it is stable and secure.
Sit tall on the seat or bench with your feet flat and your core braced.
Press the weight up and away with control, then lower it slowly, feeling your chest work.
Breathe out on the effort and breathe in as you return, keeping each rep slow and controlled.
Do not use momentum or hold your breath, and stop if you feel any sharp pain.
टिप्स
- A lower incline of around 30 degrees keeps more focus on the chest.
- Keep your upper back tight against the bench throughout the set.
- Use safety arms or a spotter for heavy sets.
आम गलतियां
- Setting the bench so steep that the lift becomes a shoulder press.
- Lowering the bar to your mid-chest or stomach instead of your upper chest.
- Arching so much that your hips leave the bench.
Incline Bench Press (Barbell) को Bulky में लॉग करें
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