Incline Bench Press — Analisis Teknik
Target upper chest for powerful development.
Pelatihan AI
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Kesalahan Umum
Excessive Elbow Flare
Flaring elbows out to 90 degrees places undue stress on the shoulder joint, specifically the rotator cuff tendons and anterior capsule. This significantly increases the risk of shoulder impingement, tendonitis, and even dislocation, while reducing triceps and upper chest engagement.
Incomplete Range of Motion
Stopping the bar short of your upper chest or not fully extending your elbows at the top reduces the muscle's time under tension and limits the full contractile range of the pectoralis major. This compromises muscle growth and strength development.
Lack of Scapular Retraction
Failing to retract and depress your shoulder blades (scapulae) destabilizes the shoulder joint and reduces the leverage of the chest muscles. This can lead to shoulder pain, poor force transfer, and a less effective chest contraction.
