11/21/2023 0 Comments Arch back incline bench press![]() ![]() (b) Sit upright off the backrest, which will require a greater effort to stabilize your trunk as you perform the press movement. (a) Perform unilateral (one arm at a time) presses Repeat the movement.Įxercise Variation: To increase the exercise intensity and involve additional muscles, perform the following variations: Pause momentarily then slowly return to your starting position, allowing your elbows to flex (bend) in a slow, controlled manner, moving the handles back towards your upper chest, stopping when they lightly touch, or are close to, your upper chest. Do not allow your back to bend, avoid the rounding of your shoulder blades and maintain stability of your head during the movement.Ĭontinue pressing until your elbows are fully extended, but not locked. Continue to maintain a neutral wrist position, and contact with your back and shoulder blades against the backrest. Gently exhale and perform a pressing movement, extending your arms forward to a level with your forehead or top of your head. Depress and retract your scapulae (pull shoulders back and down) and attempt to hold this position throughout the exercise. Maintain the natural arch in your low back and avoid arching your back throughout the exercise. Stiffen (“brace”) your abdominal muscles to stabilize your spine, but do not press your low back into the backrest. Position your feet firmly on the floor to stabilize your body. Grasp the handles and position your hands level with your upper chest or shoulders, maintaining a neutral wrist position (i.e., wrists in line with your forearms). If adjustable, align the handles level with your shoulder. You may find that slightly arching the back, can shift most of the stress from. Starting Position: Sit with your back firmly supported against the backrest. Incline bench presses are performed in the same manner as flat benches. ![]()
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