Why do the incline bench press bar?
There are two ways to see this exercise. The first is to consider it as a movement of balance of the pectoral muscles. By that I mean that, if you have a low chest at the top level, the addition of the inclined bench can help to catch up.
The second, which should also be considered before the premiere, is to see the bench inclined as a complement to the flat bench. Rather than make the flat bench which is, admittedly, a very important exercise, you should rather to alternate the two.
Indeed, at the beginning you may settle for the bench flat because it is already very effective to save the volume at the level of the chest. But usually, after a while, you will realize that the bottom and the middle of your chest well developed, while the top remained very flat. Whereas, if you take the party to work with the two exercises, you should power develop harmonious pectorals.
A flat however. If you tend to take easily shoulders, the inclined bench will be perhaps less profitable because your shoulders may too join the effort during the exercise. In your case, I advise you to look for another alternative. Finally, nothing prevents you to try anyway!
Muscles worked on the inclined bench press bar
this exercise target mainly the chest and, more specifically, the upper part which is less sought during the standard bench press. The movement also implements positioned at the front of the shoulders and triceps muscles. Despite this more specific work on top of the chest, the exercise remains poly-articulaire and should therefore be placed at the beginning of meeting.
Execution of the exercise
The developed tilted is practiced on a bench with an inclination of 30 degrees. You must, first of all, prepare your bar, the place on the amounts and the load. Once this is done, sit down on the bench and adjust it, that is important. Your eyes should be on the same level as the bar. Of that everything is ready, place your hands on the bar, they must be set aside with a width greater than that of your shoulders. Lift the bar and lower it up to your chest, at the level of the upper part. Attention to well control your descent and not to "drop" the bar. It would be a pity to injure, non? And then, by doing so, you can ask for much more than your muscles and that is the purpose research. The rest of the movement is simple, since you have to push the bar back to the high position. However Attention to this that your elbows are not in front, they must remain in the extension of the bar.
Latest small tips: in lowering phase, the shoulders must remain low and your movement must move the bar just below the clavicles. Idem during ascent, the shoulders must not move forward, it is the chest which must lead the effort the more intense.
Variants
The developed tilted presents the same type of variants that the developed conventional layer. It may, for example, practicing with a framework guide. In this way, the exercise is more secure and the bar do you never fall over. By contrast, the movement is then easier because there is no need to stabilize the bar. On the contrary, the use of free weights makes the exercise more difficult because you are forced to keep the balance of the two sides. In addition, thanks to the free weights, you can descend a little more bottom, which allows you to solicit all the more your muscles. This variant also avoids to remain trapped under the bar. By contrast, if you have a weakness to the shoulders, attention to what the dumbbell parte do not back because you'll have the greatest difficulty in controlling its fall and you'll be in a bad position for your articulation.
The variant to the pulley is also an interesting case because it allows a high-amplitude in low position but also in high position where you can sit on our hands. Finally, the last variant to which he must talk is without doubt the one of the pumps elevated. By elevating your feet, you can find the same movement that for the developed tilt, which is interesting, if you want to work in body weight.
Opinion on the benchpress bar tilted
this exercise seems to me almost inevitable if you want to have beautiful breasts, well harmonious. Some of you will have a chest that will develop already very well without recourse but, for the most part, it will have to go by that. Of course, there are a few other exercises to strengthen the top of the breasts but they are not numerous and seek more willingly shoulders. My advice is to place the developed tilted after the benchpress, or even to alternate at each meeting. You'll have more chance to work effectively the globality of the breasts.
0 التعليقات:
إرسال تعليق