45-Degree Barbell Incline Bench Press
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
385 KCAL |
|
Level
|
intermediate |
Equipment
|
Barbell, Adjustable Flat-Incline-Decline Bench |
Smart Voice
AIi Instructions
- 1. Setup: Set the adjustable bench to a 45-degree angle. Lie down with your feet planted firmly on the floor. Grip the barbell with an overhand grip slightly wider than shoulder-width. Unrack the bar while keeping your shoulder blades retracted and depressed, maintaining a slight natural arch in your lower back.
- 2. Eccentric Lowering: Lower the barbell in a controlled motion toward the upper chest (clavicle area), ensuring your forearms remain vertical relative to the floor.
- 3. Concentric Drive: Without bouncing off the chest, drive the bar dynamically upward, extending your arms without locking out your elbows harshly at the top.
- 4. Breathing and Safety: Inhale deeply before lowering the weight, and exhale through the sticking point as you press upwards. Use a spotter when lifting heavy weights.
Physiological Impact
Caloric Benchmarking
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