ضغط مائل بالدمبل

طريقة الأداء

1. 01Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
2. 02Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
3. 03Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
4. 04Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
5. 05Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
6. 06Repeat the movement for the prescribed amount of repetitions.
7. 07When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.