Incline French Press
Reps10 times
Calories burned136 kcal
LevelMedium
Changing duration and load is available in our application
Grip the bar with a reverse grip (palms facing down). The hands are slightly narrower than shoulder width. Lie down on an incline bench with the back at a 45-75 degree angle. Straighten your arms up, elbows inward, bar above your head. This will be your starting position. As you inhale, slowly lower the bar back behind your head in a semi-circular path. Keep moving until your forearm touches your biceps. Hint: part of the arm from the shoulder to the elbow is stationary and is located next to the head. The movement is performed only with the forearms. As you exhale, return the barbell to its original position by straightening your arms. Complete the required number of repetitions. Variations: You can perform this exercise using an EZ bar, dumbbells (using a pronated or supinated grip), sitting or standing with two dumbbells, keeping your palms facing your torso.
How to perform the exercise
10 times
136 kcal
Control your movement and do not rush.
01
Start position
Take the bar with an underhand grip, hands slightly narrower than shoulder width.
02
Position
Lie on the incline bench, extend the arms up, elbows tucked in.
03
Lower
Inhale and slowly lower the bar behind the head in a semicircular path.
04
Depth
Continue until the forearm touches the biceps.
05
Control
The upper arm is still and stays next to the head.
06
Return
Exhale and return the bar to the start, straightening the arms.
Variants
Beginner
Work with a light weight and a short range.
Middle
Use a moderate weight while controlling the elbows.
Professional
Increase the weight while keeping the shoulders still.
Which muscles are working
The main load falls on the triceps, shoulders and forearms.
Benefits of the exercise
Strength
Isolates and builds the triceps.
Balance
The incline increases the triceps stretch.
Simply
Done with a barbell or EZ-bar.
Contraindications
Elbow joint problems.
Excessive weight and ligament strain.
Flaring the elbows out.
Recommendations
Strength
Do 3–4 sets of 10–12 reps.
Safety
Watch the elbows and do not use excessive weight.
