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Perform three to four sets of eight to 12 repetitions, adjusting the weight as needed to maintain proper form. 3. Incline Dumbbell Flyes. ... Lie on an incline bench with a dumbbell in each hand ...
Set a bench to a 30–45-degree incline and sit with dumbbells resting on your thighs. Lie back and press the dumbbells above your chest, palms facing forward. Lower the dumbbells to chest level ...
There are plenty of bench press variations, but below is how to perform a standard barbell bench press. Load a racked barbell with your desired weight. Use clips to ensure the plates don't shift.
The term 'bench press' on its own is assumed to refer to a flat bench press. Incline bench press: An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis on the upper (clavicular) head of the pectoralis major. This variation is called the incline bench ...
Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise. Strength training can increase muscle , tendon , and ligament strength as well as bone density , metabolism , and the lactate threshold ; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly.
Dumbbell incline curl: With an adjustable bench positioned at a 45-degree angle, one could perform incline bicep curls with dumbbells. Incline bicep curls are usually performed with lighter weight compare to regular bicep curls, and by sitting on the incline bench, holding the dumbbells close to the body with elbows tucked in, then performing a ...
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