Description
Slight incline pushing movement to target the upper pectorals with the help of the triceps.
01 · Setup
Set up the movement
- Set up an inclined bench (around 15-30°) and brace your upper back.
- Adjust the tilt between 15 and 30 degrees.
- Feet anchored to the ground, glutes and upper back stable.
- Shoulder blades tight and lowered, chest out.
- Elbows at 45-60 degrees from the chest, wrists aligned.
02 · Execution
Perform the rep
- Descend controlled towards the top of the chest.
- Keep your forearms vertical and your elbows at the same angle.
- Push hard upwards without suddenly locking.
Technique cue
45-60 degree elbows and stable trajectory from start to finish.
Common mistakes- tilt too high
- 90 degree cross bends
- bounce down
- broken wrists
- uncontrolled descent
Safety notes
Risks of poor execution
- With a free bar, an uncontrolled load can fall on the chest, throat or face.
- Rebounding or descending too quickly can cause a pectoral tear and shoulder injury.
- Working close to failure without safety increases the risk of serious accidents.
- A bad trajectory overloads the shoulders and wrists.
- A rebound at the bottom increases the risk of pain and injury.