Description

Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. The incline of the seat means that you are more likely to work the upper chest muscles. The variation on the machine is very suitable for beginners, as the movement is guided and therefore somewhat easier. However, it is also an exercise for advanced users to hit the chest perfectly.

Exercise

Incline bench chest press

Type: Unilateral Rest: 180s Equipment: Brustpresse

Tutorial

1

Adjust the seat height of the machine so that the position is comfortable for you and sit down on the sloping seat.
2

Spread your arms wide enough to create an angle of approximately 45° between your upper arms and upper body, and grasp the handles with your hands. Choose a grip width that allows your hands to be in line with your elbows. Your forearms should be perpendicular to the floor. Point your palms forward.
3

Push the handles upward with force and control. Extend your arms almost completely, but not fully, to protect your elbow joints. Exhale as you do this.
4

Lower the handles in a controlled manner until they return to their starting position. Breathe in as you do so.
5

A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Tip

Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, lower your hands until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.

Muscle groups

Primary

Chest (upper)

Secondary

—

Tertiary

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Equipment

Chest press

Description

Incline bench chest press

Tutorial

Muscle groups

Equipment

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