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How to Perform the
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| One Arm Incline Press |
Any Incline exercise will target a little higher on the pecs and really hit the the anteroir and medial deltoid. Ensure you lower your weights slightly when doing incline workouts.
One arm techniques are a great addition to your workout as they will incorporate the use of the Core Abdominals a lot more. However you will want to twist during the movement and incorporate other muscles such as the lower back to help you push through the workout.
This is a good thing for your body to WANT to twist. However it is YOUR JOB to ensure the body DOES NOT twist. You must squeeze your abdominals so firm that they stay right where they are... In perfect technique!
This will ensure that you get the most out of your workout by using your Core Abdominals! Maximum results come when perfect form and technique is had.
Starting Position of the One arm incline press
- Take a seat in the machine
- Position your back so it is straight against the machine
- Create the natural arch in the back by placing the shoulder blades against the machine
- Lift one elbow up (which ever arm you are training) so it is level with your shoulders, your hands out in front of you at 90 degrees to your elbows and gripping the handle.
- Ensure your elbows are in line with your chest. (See Changing Seat Height below if you are not in line)
- Now take the handle grips, ensuring your wrists are straight and tight
Changing the Seat Height
- Place one hand underneath the seat for stability
- Use the other hand to gently pull the lever towards you, this will realease the pin and allow you to move the seat up and down
First Repetition:
- Double check your shoulders are against the seat
- Squeeze your tummy and hold it tight
- Take a deep breathe in through the nose
- Blowing out and push the weight all the way to the end – Counting 1 and 2
- Ensure the elbow does not lock (keep them soft)
- Immediately bring the weight back in counting 1, 2, 3 and 4 taking a deep breath through your nose
- Do not let the weight touch, keep the pressure on the muscles
- Start from the top of First Repetition and continue to your desired repetitions
Important things to remember through the set:
- Hold strong in the stomach and DO NOT let the body twist. Hold Firm
- Continue to count 1 and 2 as you push the weight
- Breathe out through the mouth during the Pushing phase
- Keep your back straight and your tummy tight throughout the workout
- As you bring the weight back down count 1, 2, 3 and 4
- Breathe in through the nose as your bring the weight back in.
The One arm incline press needs an adjustable weight bench in order for you to do the movement correctly. I have made some revies and recommendations of the best adjustable weight benches on the market today. use the blue link to check them out!
Next Page: One Arm
Dumbell Press - Flat Bench
Return from One arm Incline Press to One Arm Chest Press
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Return from One arm Incline Press to One Arm Chest Press
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