Incline Push Press

The Incline Push Press is a compound exercise that primarily targets the muscles in your upper body, including your shoulders, chest, triceps, and upper back. It is a variation of the traditional overhead press, but with the added benefit of engaging your core and lower body muscles as well. To perform the Incline Push Press, you will need an incline bench and a pair of dumbbells or a barbell. The incline bench is set at an angle of around 45 degrees. The exercise starts with the weights resting on your shoulders, slightly below your collarbone, and your palms facing forward. As you push the weights upward, exhale and extend your arms fully, but don't lock your elbows. Maintain a tight core throughout the movement and keep your chest up. The incline bench offers support to your lower back and also helps increase the range of motion for your shoulders. The Incline Push Press is a versatile exercise that can be incorporated into your upper body strength training routine or used as part of a full-body workout. It not only helps in developing upper body strength, but also improves your shoulder stability, increases power, and enhances overall muscular endurance. Remember to start with a weight that challenges you but allows you to maintain proper form, gradually increasing the weight as you get stronger. Keep your workouts well-rounded by combining this exercise with others that target different muscle groups.

Instructions

• Start by setting up an incline bench at a 30 to 45-degree angle.
• Sit on the bench and position your feet firmly on the ground.
• Hold a pair of dumbbells in each hand, with your palms facing forward.
• Lower the dumbbells to shoulder level, keeping your elbows slightly bent and pointing out to the sides.
• Press the dumbbells upwards in a controlled manner, extending your arms fully.
• Lower the dumbbells back to the starting position with a slow and controlled motion.
• Repeat for the desired number of repetitions, keeping good form throughout the exercise.

Tips & Tricks

• Warm up properly before starting the exercise to prepare your muscles and prevent injury.
• Focus on maintaining proper form throughout the movement, as this will help target the intended muscle groups more effectively.
• Engage your core by bracing your abs during the exercise for added stability and strength.
• Control the weight on the way down to fully benefit from the eccentric phase of the exercise.
• Incorporate progressive overload by gradually increasing the weight used for this exercise over time.
• Include variations of the incline push press, such as using dumbbells or a barbell, to challenge your muscles in different ways.
• Avoid excessive arching of the lower back during the press portion of the exercise to prevent strain on the spine.
• Breathe properly by exhaling during the pressing phase and inhaling during the lowering of the weight.
• Allow for adequate rest and recovery between sets and workouts to promote muscle growth and prevent overtraining.
• Consult with a fitness professional if you're unsure about the proper technique or modifications for this exercise.