Comparing four different
angles of the bench used during the narrow grip bench press, Barnett et al. (1995) found a main difference in anterior deltoid muscle activity between -18 degrees and the other steeper angles (0, 40 and 90 degrees).
Comparing four different
angles of the bench used during the narrow grip bench press, Barnett et al. (1995) found a main difference in triceps brachii muscle activity between -18 degrees and 0 (flat) compared with 40 and 90 degrees.
Not exact matches
You can also set an adjustable
bench on a Smith machine to some intermediate
angles you've never
used to shift the focus on in - between areas
of your chest that are poorly targeted from typical
angles.
Instead
of using a flat
bench, adjust it to a 45 degree
angle.
Similar to your dumbbell
bench press, flyes
use a different
angle and arm placement to change the focus
of the movement.
To perform it,
use either the vertical side
of a preacher
bench or lie prone on an
angled bench.
If you increase the
angle of the
bench, more work goes to your triceps long head, while
using a more declined
bench will place the emphasis on the lateral triceps head.
How to:
Using a
bench, come to a bridge position with your upper back on the
bench, arms laying horizontally along the length
of the
bench, and both feet planted on the floor, knees at a 90 - degree
angle.
It can be done on the floor, or by
using a sit up
bench and we can make it harder by
using a weight or increasing the
angle of the board.
Assessing four different
bench angles, Barnett et al. (1995) found greater pectoralis major sternocostal muscle activity when
using an incline
bench of 0 (i.e. flat) and -18 degrees (i.e. decline) than with an incline
of 40 and 90 degrees, with a narrow grip.
Grip width affects the shoulder
angle during the sticking region in the
bench press, where shoulder abduction
angle is more acute and flexion
angle is greater at the start
of the sticking region
using a narrow grip compared to medium and wide grip widths.
FIRST incline press
using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press
using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10 flat
bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set
of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on
angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each
of the 4 ways TIPS for
using this program in your weight lifting routines:
- get Public Works tasks from Isabelle - early on you'll have to build a school - choose the outside look from a selection
of options then work on the inside - inside includes work on
benches, lockers, tables and more - later you'll work on a hospital, cafe, a shop and more - the hospital tasks you with working on multiple rooms -
use the stylus to drag and drop items into the playing field - tap the object to change the perspective and move them all easily to somewhere on the grid - drag the characters around as well - tapping on the D - Pad lets you change the camera
angle - move around with the Circle Pad and interact with others by pressing the A-button - the plaza is where old and new animals are gathered - a speech bubble above a head denotes requests - once you've wrapped up the development
of a property, a scene will play where the animals interact with the property - animals will say specific things when they are in stores / school or comment on things that are placed around the house - throw in your own favorite characters by purchasing amiibo cards - scan them and they will enter the house or scene - cards also give requests from characters before you even meet them in the game - some characters are exclusive to the cards - put data back on the card and give that information to the friend