rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
38 lines
1.0 KiB
Markdown
38 lines
1.0 KiB
Markdown
# Incline Bench Press
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The barbell press on the tilted bench — same press, aimed at the upper
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chest.
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- **Category:** Main circuit
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- **Type:** Free-weight incline press
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- **Targets:** Upper chest, front delts, triceps
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- **Prescription:** 3 × 8–10
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## Setup
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Set the bench to a moderate incline (around 30–45°). Lie back with the
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bar over the eyes, shoulder blades set, feet planted.
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## Execution
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1. Lower the bar to the upper chest, just below the collarbones.
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2. Touch lightly, keeping the forearms vertical.
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3. Press straight up to lockout above the shoulders.
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## Cues
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- The steeper the bench, the more shoulder and less chest.
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- Ribcage up, but hips stay on the pad.
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- Bar path is a straight vertical line on the incline.
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## Common Mistakes
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- Sliding the bar path out over the belly.
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- Overarching to turn it back into a flat press.
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- Grip too wide for the shorter incline stroke.
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## Progression
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Work up in weight after the flat Bench Press, not before it; dumbbells
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on the same bench trade load for range.
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