Incline Push-Up Reverse Grip

طريقة الأداء

1. 01Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. 02Place your hands on the bar palms up, with your hands about shoulder width apart.
3. 03Position your feet back from the bar with arms and body straight. This will be your starting position.
4. 04Keeping your body straight, lower your chest to the bar by bending the arms.
5. 05Return to the starting position by extending the elbows, pressing yourself back up.

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.