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Incline bench press

Primary Muscles Worked: Pectoralis Major Clavicular

In order for the workout to be effective, it should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions. You can use several angles on the incline bench if the one you are using is adjustable.

Incline Bench Press 11. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

Incline Bench Press 22. As you breathe in, come down slowly until you feel the bar on you upper chest.
Incline Bench Press 33. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.