Exercise wiring dumbbells on an inclined bench is aimed at working out the upper part of the pectoral muscle. This article discusses the correct technique for making dumbbell layouts on an inclined bench, working muscles, and choosing the right tilt angle for a bench.
This exercise is basic for training the upper pectoralis major muscle and expanding the volume of the chest. The correct technique for doing dumbbell breeding on an incline bench is well shown and described in this video.
Technique of the exercise:
- Set the optimal angle of inclination of the bench, which is equal to 30-45 degrees relative to the floor. The higher the angle of the bench, the more load in the exercise will fall on the front muscles of the shoulder. To fix your position, you need to raise the lower pillow so that you do not slide forward.
- We set our feet wide, the position of the legs should be tight, while moving their position does not change.
- We take dumbbells, lie down on the bench and bring the dumbbells to the top position. The shoulder blades need to be reduced, the elbows in the upper position are not straightened to the end, the load should be on the muscles, and not on the joints. Dumbbells should be parallel to each other, but not in contact.
- We lower the dumbbells down - while breathing in, we raise up - we exhale. Dumbbells need to be lowered to about the level with the pectoral muscles.
Errors during the exercise:
- You can not change the angle in the elbow joint, it must be the same during the entire exercise.
- Do not take a large weight of dumbbells. Weight should be average so that the movement is completely controlled and the load does not shift to other muscle groups. Otherwise, chest contraction will not occur and there will be no additional stimulation of the chest muscles.
- You can not roll your hand in the lower position, so as not to overload the front delta and biceps with the forearm.