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운동 라이브러리
Incline Dumbbell Alternate Press
An incline dumbbell press performed one arm at a time in alternation, adding anti-rotation core demand and extra time under tension for the upper chest.
가슴덤벨Incline press
주동근
대흉근
협응근
전면 삼각근삼두코어
장비
덤벨
패턴
Incline press
준비 자세
- 01Set an incline bench to 30 to 45 degrees.
- 02Bring both dumbbells to the shoulders and lie back.
- 03Press both dumbbells to lockout over the upper chest to start.
- 04Plant the feet and pin the shoulder blades to the bench.
수행
- 01Lower one dumbbell to the side of the upper chest while the other stays locked out.
- 02Press the working dumbbell back to lockout.
- 03Repeat with the opposite arm and continue alternating.
- 04Keep the torso square as the load shifts side to side.
체크포인트
- -The non-working arm stays fully locked out, not drifting.
- -Torso does not rock or twist between reps.
- -Each dumbbell touches the same depth by the shoulder.
- -Shoulder blades stay set through the alternation.
흔한 실수
- -Letting the resting arm bend and wander.
- -Rocking the hips to help a grinding rep.
- -Rushing the alternation and shortening range.
- -Going as heavy as a two-arm press; the holds tax the shoulders.
프로그래밍 노트
- -Use 3 sets of 6 to 10 reps per arm; count per side, not total.
- -Load about 10 to 20 percent lighter than your standard incline dumbbell press.
- -Good for building lockout stability and exposing a weaker side.