Course: FHP – Knowledge |
Movement Pattern: Press | horizontal |
Target: Pec Major |
Synergist(s): Deltoids (Anterior), Triceps |
Exercise |
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Regressions: |
Incline Push Up |
Progressions: |
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Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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Description: |
- Lie flat on an incline bench and set your hands well outside of shoulder width.
- Set your shoulder blades by pinching them together and driving them into the bench.
- Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
- Let the weight settle and ensure your upper back remains tight after lift off.
- Inhale and allow the bar to descend slowly by unlocking the elbows.
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
- Repeat for the desired number of repetitions.
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Common Error(s): |
Inappropriate momentum |
Spotting: |
Barbell Bench Press |
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