A neutral-grip incline press performed on a stability ball, loading the triceps and upper chest while the ball forces continuous trunk and hip bracing.
팔덤벨Incline press
시작
끝
주동근
삼두대흉근
협응근
전면 삼각근코어둔근
장비
덤벨
패턴
Incline press
준비 자세
01Sit on a stability ball holding a dumbbell in each hand.
02Walk the feet forward until the upper back rests on the ball with the torso inclined about 30 to 45 degrees.
03Drive the hips up and brace the glutes and core.
04Bring the dumbbells to the shoulders with palms facing each other.
수행
01Press both dumbbells up and slightly back over the upper chest.
02Keep the elbows tucked close to the ribs as they extend.
03Lock out without letting the dumbbells clank together.
04Lower under control back to the shoulders while the hips stay high.
체크포인트
-Palms stay neutral for the full rep.
-Hips stay level with the torso, not sagging toward the floor.
-Elbows track close to the body, not flared.
-The ball stays still under the upper back.
흔한 실수
-Letting the hips drop and turning the incline into a flat press.
-Flaring the elbows and losing the triceps bias of the neutral grip.
-Going too heavy to control on the unstable surface.
-Letting the ball roll during the press.
프로그래밍 노트
-Use 3 sets of 10 to 15 reps with loads well below your bench incline press.
-Treat it as an accessory or stability-focused movement, not a max-strength lift.
-Progress load only once the hips stay locked for a full set.
