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.
- Stabilizes each side and keeps the same right/left range of motion.
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 heavy dumbbells, loss of control can result in the load falling onto the shoulder, chest or face.
- An unbalanced descent increases the risk of chest and shoulder injuries.
- A bad trajectory overloads the shoulders and wrists.
- A rebound at the bottom increases the risk of pain and injury.