rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.0 KiB
Markdown
39 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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- **Defaults:** 3 × 8 weighted
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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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