Description
Slight incline pushing movement to target the upper pectorals with the help of the triceps.
01 · Setup
Set up the movement
- Seat and backrest ruler to align hands with the thrust axis.
- 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 while keeping your chest open.
- Maintain the converging trajectory without compensating with the shoulders.
- Push all the way up with a steady tempo.
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
- Guidance reduces the risk of losing track.
- A forced range of motion at the bottom can still overload the front of the shoulder.