LongformLongform · Movement study
Incline Bench Press
Practice pressing a load on incline support, training the chest, front shoulder, and elbow extension.
Current example: Incline Dumbbell Bench Press。The example uses two dumbbells with bench support. Choose weight according to control.
Scene controls: arrow keys rotate; + / − zoom. Camera controls also support every operation.
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Back supported by the incline bench, feet grounded, with both dumbbells controlled above.
Lines show grip points or joint paths; dots mark the start and extension checkpoints, with the finish returning to the start. A dead-bug cycle illustrates both sides; actual repetitions are counted per side. The range is illustrative, not a required depth.
Original joint models and animations are teaching illustrations without motion capture or individual calibration. Playback starts paused. Reduced-motion use can inspect checkpoints and the timeline. Camera rotation spans 360°, and zoom only changes viewing distance.
Paused by default. Choose a checkpoint or play to observe a full repetition.
Observation and Equipment
Equipment: Adjustable training bench and Dumbbells
- Keep both feet stable on the floor and the trunk supported by the bench.
- Keep forearms near vertical during lowering, with wrists aligned with forearms.
- Lower and press within a controlled range, without bouncing through repetitions.
Joints: Shoulder joint, Elbow joint, and Wrist joint
Safety and Scope
- Start light. Confirm a safe dumbbell grip before getting on or off the bench.
- Stop for shoulder pinching. Reduce load or obtain professional assessment rather than forcing a universal depth.
Movement-learning information for healthy adults without known exercise contraindications. Sources are reviewed; this does not replace on-site technique assessment.
Reduce Difficulty
- Use a light incline dumbbell press and a controlled, pain-free range.
Adjustment Boundaries
- Stabilize setup and repetitions first, then adjust gradually under the plan's performance and recovery rules. No universal bench angle or depth is required.
Movement Information Sources
- Mayo Clinic · Strength training: Get stronger, leaner, healthier (reviewed: 2026-10-14）
- Mayo Clinic · Strength training: How-to video collection (reviewed: 2026-10-14）
- American Council on Exercise · Incline Chest Press (reviewed: 2026-10-14）
Sources support movement information and safety boundaries. Original model proportions, coordinates, and animation timing are teaching design, not source measurements or personal training prescriptions.