What is the standard movement of the incline bench press?

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The bench press is a common training method in fitness, and there are many types of bench press, such as incline bench press, decline bench press, etc. In fact, the incline bench press and the decline bench press are not only different in the direction of the bench press, but also in the muscle parts trained. However, if you want the training effect, the standard movements must be heavy. So, what is the standard movement for the incline bench press? Let’s take a look!

incline bench press

Standard movement of incline bench press

1. Sit on an incline bench, hold a dumbbell in each hand, and place it on your thighs on, palms facing each other.

2. Then, use your thighs to lift the dumbbells, one at a time, and place them in front of your chest, palms forward and shoulder width apart. At the same time, lie back on the backrest, lift your chest and draw in your abdomen. This is the starting position of the movement.

3. Then use your chest strength to push up the dumbbell, and exhale at the same time. Remember to maintain control of the dumbbell throughout the process, and keep your chest and abdomen high.

4. Straighten your arms naturally, pause for a moment when you reach the top, and then begin to descend slowly, inhaling as you descend. Ideally, the descent should take twice as long as the lift.

5. The above is a complete action, repeat the action to the recommended number of times.

6. After completing the exercise, return the dumbbells to your legs and then to the floor. Here's how to safely position your dumbbells.

Notes on the incline bench press

In order to better exercise the chest muscles, when we do this movement, we should pay attention to letting the chest muscles drive the dumbbell movement, and do not force the dumbbells to move. Choose heavy dumbbells when you start practicing, as this can easily put excessive pressure on the joints. When lifting the dumbbells, your elbows can be slightly bent, and your upper back should always be close to the training bench. Movement specifications are more important than the number of training times.