Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. This variation on the machine involves pushing the handles upwards at an angle and is therefore similar to the incline bench press movement. The oblique upward pressing movement puts more strain on the upper chest muscles.
Exercise
Incline bench press on the machine
Type: Bilateral
Rest: 120s
Equipment: Maschine
Tutorial
1
Adjust the seat height of the machine so that the position suits you and sit on the seat.
2
Spread your arms out so that there is a 45° angle between your upper arms and upper body and grasp the handles with your hands. Choose the grip width so that your hands are in line with your elbows. Your forearms should be parallel to the floor (elbows pointing backwards, hands pointing forwards). Point your palms downwards.
3
Push the handles forwards/upwards at an angle in a powerful and controlled manner. Stretch almost, but not completely, to protect your elbow joints. Your hands should now be in front of your body and slightly above chest height. Exhale as you do this
4
Move the handles backwards/downwards at a controlled angle until they are back in the starting position (at chest height). Inhale as you do so.
5
One repetition has now been completed. 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, move your hands backwards 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
Chest
Tertiary
—
Equipment
Machine
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
