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운동 라이브러리
Barbell Reverse-Grip Incline Bench Press
An incline press with a supinated grip that biases the upper chest strongly while keeping the elbows tucked, a proven alternative for lifters whose shoulders dislike standard incline pressing.
가슴바벨Incline press
주동근
대흉근
협응근
전면 삼각근삼두이두
장비
바벨
패턴
Incline press
준비 자세
- 01Set the bench to a 30 to 45 degree incline under a rack.
- 02Grip the bar underhand, slightly wider than shoulder width, seated deep in the palms.
- 03Pin the shoulder blades and plant the feet.
- 04Use a spotter for the unrack; rotating into a reverse grip mid-unrack is the danger point.
수행
- 01Unrack and settle the bar over the upper chest.
- 02Lower with tucked elbows toward the upper chest, just below the clavicles.
- 03Touch lightly with the wrists still straight.
- 04Press back up in a slight arc to lockout over the shoulders.
체크포인트
- -Palms face you for the entire set with a crushing grip.
- -Elbows stay tucked near the torso rather than flaring.
- -The touch point sits high on the chest.
- -Wrists stay neutral, not folded back.
흔한 실수
- -Taking the bar out of the rack before the grip is fully set.
- -Using a standard incline weight on the first exposure.
- -Letting the bar drift toward the belly, losing the upper-chest bias.
- -Bending the wrists and pressing through the fingers.
프로그래밍 노트
- -Use 3 sets of 6 to 10 reps at roughly 60 to 70 percent of your incline press weight.
- -Rotate it in for a block when standard incline pressing irritates the shoulders.
- -Build load slowly over 2 to 3 weeks while the grip and wrists adapt.