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Purpose of Exercise: To develop the middle
and upper pectoral muscles. You can vary the angle of the
incline bench from almost flat to almost upright; the more
upright the bench, the more you work the deltoids.
Execution:
Take a dumbbell in each hand and lie back on an incline bench.
Swing the dumbbell up so that they are at shoulder height,
palms facing forward. Simultaneously lifting them straight
up overhead. Then coming back down with the dumbbells under
complete control letting them stretch as much as possible.
Then press it back up to the starting position.
You can vary the way your hands are positioned also by starting
them off palms facing forward and twisting them as you lift
up where the palms would be then facing each other. At the
top of the movement it is important to really squeeze the
pectoral muscles as much as possible. To help with the squeeze
picture yourself bringing your upper back or lats slightly
off of the bench reaching for something. This will enable
you to get the most out of the squeeze.
Insider's Tip: Like said before this lift
can have several variations on the incline bench as to where
you set the incline. the steeper the incline the more stress
on you deltoids you will face. You can vary it from workout
to workout or set to set.
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