Incline Barbell Bench Pressupper chest anterior deltoids

Using a barbell the bench should be set at 45 degrees in a squat rack, or Smith machine. If neither is available the exercise can be performed with dumbbells. For bar - grip slightly wider than shoulders; for dumbbells hold out level with the shoulders, the elbows pulled back. Palms may face forwards, or facing each other if this makes it easier: Getting heavy dumbbells into place without a partner to hand them to you can be tricky. One solution is to place them onto the thighs one at a time, then lift them, also one at a time, to get into the starting position, reversing the procedure when lowering.Whether using bar or dumbbells, take 3 seconds both in lifting and lowering, with a pause at the top and bottom of the lift. Breathing is as for bench press.

14.3 Incline Barbell Bench Press.
Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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