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CHEST
The chest muscles are made up of the pectoralis major and
the pectoralis minor. The pectoralis major is the bigger of the two
and spans most of the clavicle and sternum and attaches to the upper
arm. It has several important functions at the shoulder: flexion,
adduction (towards body), and medial (inward) rotation. The
pectoralis minor is a thin triangular muscle that lies beneath the
pectoralis major and is responsible for similar functions. Your
chest is helpful in contact sports that require a lot of pushing
such as football and rugby.
INCLINE BENCH PRESS (Bb)
Muscles worked: |
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Primary: Upper Chest
Secondary: Shoulders,
Triceps |
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Instructions: |
- Lie on an incline bench press.
- With your back flat on the bench, grip the barbell with
palms facing up, about 8-12 inches wider than shoulder-width.
- Lift the barbell off the rack to the starting position,
which is straight above your face, arms extended fully.
- Slowly lower the barbell until it touches your upper
chest.
- Your elbows should be pointed out while the rest of your
body remains in position.
- Slowly raise (push) the barbell to the starting position
while flexing (squeezing together) your chest.
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Don'ts: |
- Don't arch your back or bounce the bar off your chest. Let
the bar down slowly resisting the weight.
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