Pull Over - Incline Plate
Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght
Beginner Chest Triceps Strength Plate Incline Bench Pull Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.
Sit on an incline\ bench. Hold a plate at about 9 o'clock and 3 o'clock. The plate should be in front of your chest with the arms straight (a slight bend in the elbows). This is your starting position. Raise the plate, continuing until the plate is behind your head. Your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement. Return to the staring position. Exhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Sit on an incline bench, holding a plate in front of your chest with elbows straight.
Sit on an incline\ bench. Hold a plate at about 9 o'clock and 3 o'clock. The plate should be in front of your chest with the arms straight (a slight bend in the elbows). This is your starting position.
Step 2
Using a semicircular motion, move the plate to behind your head.
Raise the plate, continuing until the plate is behind your head. Your arms are kept straight. Keep your feet flat on the floor and do not arch your back. Inhale during this movement.
Step 3
Return to the staring position. Exhale during this movement.
Return to the staring position. Exhale during this movement. Sit on an incline\ bench. Hold a plate at about 9 o'clock and 3 o'clock. The plate should be in front of your chest with the arms straight (a slight bend in the elbows).