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운동 라이브러리
Dumbbell Palms in Incline Bench Press
An incline dumbbell press performed with a neutral, palms-facing grip that shifts emphasis toward the triceps and upper chest while keeping the shoulders in a comfortable position.
팔덤벨Incline press
주동근
삼두상부 대흉근
협응근
전면 삼각근전거근
장비
덤벨
패턴
Incline press
준비 자세
- 01Set an adjustable bench to roughly 30 to 45 degrees.
- 02Sit with a dumbbell on each thigh, then kick them up as you lie back.
- 03Turn the palms to face each other and keep the elbows close to the torso.
- 04Plant the feet and pin the shoulder blades to the bench.
수행
- 01Press the dumbbells up until the elbows lock, keeping the palms facing in.
- 02Lower under control with the elbows tracking close to the ribs.
- 03Touch a light stretch at the bottom without letting the shoulders roll forward.
- 04Drive the dumbbells back up along the same close path.
체크포인트
- -Palms stay facing each other for the whole set.
- -Elbows stay tucked, not flared out to the sides.
- -Shoulder blades stay pinned to the bench.
- -The dumbbells travel a consistent path over the upper chest.
흔한 실수
- -Letting the elbows drift wide, which turns it into a regular incline press.
- -Bouncing out of the bottom position.
- -Arching excessively to flatten the incline.
- -Clanking the dumbbells together at the top and losing tension.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps as a triceps-friendly pressing variation.
- -Works well as a second press after a barbell movement.
- -A good substitute for close-grip bench press when shoulders or wrists complain.