Supine incline press
Lie on a supine bench, with your legs bent at the knees and your feet on the ground. Hold the barbell with both hands, with the grip slightly wider than shoulder width, arms straight, head Keep your neck straight. After inhaling, slowly lower the barbell to your chest. It should be noted that when performing incline bench presses, most people use a wide grip and place the bar at the clavicle.
Target exercise parts: Exercise the upper part of the pectoralis major muscle and the upper end of the outer wing
1. Oblique barre Set the board at 30 degrees or flatter.
2. Bend your knees and keep your feet flat.
3. After holding the bar, open and fix it, straighten your arms, and place the horizontal bar above the fu organs.
4. Bend your elbows to both sides and lower the bar, with your wrists above your elbows.
5. Lower the horizontal bar until your elbows are parallel to your shoulders, and push up to restore. Depending on your own ability, you can choose a barbell of 15-30 kilograms, and do 2-4 groups every other day, each group 8-10 times.
Note:
Changes in the angle of the inclined plate also change the effect of chest exercises. If the horizontal bar is close to the nipple and pushed up, the inner and outer training effect of the pectoralis major muscle is better; if the horizontal bar is close to the collarbone of the neck,It has the best training effect on the upper part of the pectoralis major, which is also the best recommendation for incline bench press.
