You're here for the press back up explosively, and the squeeze at the top of each rep. Once your elbows have dipped below your chest and you've proven you own this position, press back up explosively. Your goal should be to lower the dumbbells as until your elbows are below your shoulders at least, and you should be able to own and control this position.īut if you can't touch your shoulders, it's OK. Depending on your shoulder mobility, you may or may not be able to do this. Don't Overdo the DepthĮb says: Yes, it's great to touch the dumbbells to your chest, but don't fixate on that idea. Turn your elbows slightly forward and you're ready to go. So set up for this the way you would for any bench press: Dumbbells directly above shoulders, then drive your shoulders hard into the bench (to tighten your shoulder blades). Again, you're here to open up the upper arm angle relative to torso, not to just simply lie on the bench in different fashion. This happens because they misunderstand the purpose of the press. Forearm AngleĮb says: One of the most common mistakes on the incline press occurs when people slightly press out in front of them instead of pressing straight up. These are common bench-pressing rules in general, but they need reinforcement when you're on the incline press. So keep your core tight and glue your butt to the bench. The incline press does that if you keep your core tight and don't arch your back.īut arching your back closes that upper arm angle (and cuts the distance of the actual press too), and that defeats the purpose of the press. If you're aiming to hit the clavicular fibers of your chest (your upper chest), you need to create a wider upper arm angle relative to torso. Eb says: You'll see a lot of people arching their backs when they bench-press period - and it's that much more important on the incline press.
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