Nudging u to better health

 
           



          Follow Me on Pinterest     
   


Incline Chest Press

  Favourite Add to favourites  Print Print this page



Incline Chest Press 


Primary Muscles:
 
Pectoralis Major, Clavicular

chest press muscles

SecondaryMuscles: 
Deltoid, Anterior, Triceps Brachii

Level of Difficulty:  (4/10)   

Scale 4

 Repetitions:
     • 10-15 Reps - General toning 
 
 
 Instructions  
  • This exercise is the same as DB chest press but the bench is on an incline 
  • Sit down on the bench with dumbbells resting on your thighs. 
  • When ready bring the weights to the shoulder and lie back. 
  • Position dumbbells to sides of chest with bent arm under each dumbbell. 
  • Push dumbbells up toward ceiling with elbows to sides until arms are extended. 
  • Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. 

Teaching Points  

  • Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. 
  • Do not lock the elbow joint once your arms are extended 
  • Exhale as you raise the arms up and inhale as you lower the arms 
  • Ensure lower back is supported. This can be achieved by pressing the lower back into the bench. 

 

Adaptations 

  • Use a lighter weight 
  • Decrease range of movement  
  • Use a barbell 
 Progressions  
  • Increase the weight  
  • Place your feet on the bench or block 
  • Use a spot if using very heavy weights