Page 113 - Ian Oliver Boxing Fitness
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)NCLINE "ARBELL "ENCH 0RESS UPPER CHEST ANTERIOR DELTOIDS
5SING A BARBELL THE BENCH SHOULD BE SET AT DEGREES IN A
SQUAT RACK OR 3MITH MACHINE )F NEITHER IS AVAILABLE THE EXERCISE CAN
BE PERFORMED WITH DUMBBELLS &OR BAR n GRIP SLIGHTLY WIDER THAN
SHOULDERS FOR DUMBBELLS HOLD OUT LEVEL WITH THE SHOULDERS THE
ELBOWS PULLED BACK 0ALMS MAY FACE FORWARDS OR FACING EACH OTHER
IF THIS MAKES IT EASIER 'ETTING HEAVY DUMBBELLS INTO PLACE WITHOUT
A PARTNER TO HAND THEM TO YOU CAN BE TRICKY /NE SOLUTION IS TO
PLACE THEM ONTO THE THIGHS ONE AT A TIME THEN LIFT THEM ALSO ONE
AT A TIME TO GET INTO THE STARTING POSITION REVERSING THE PROCEDURE
WHEN LOWERING 7HETHER USING BAR OR DUMBBELLS TAKE SECONDS BOTH
IN LIFTING AND LOWERING WITH A PAUSE AT THE TOP AND BOTTOM OF THE
LIFT "REATHING IS AS FOR BENCH PRESS
)NCLINE "ARBELL "ENCH 0RESS
#ROSS BENCH 0ULLOVER PECTORALS SERRATUS ;RIBCAGE=
,IE ACROSS A BENCH WITH SHOULDERS AND UPPER BACK SUPPORTED
AND HEAD HANGING DOWN 0LANT FEET lRMLY ENSURE STABILITY BEFORE
COMMENCEMENT
