斜板反握哑铃卧推

An upper chest press variation performed on an incline bench with a supinated (underhand) grip, keeping the palms facing the lifter throughout the movement.

Instructions:

• Set an incline bench to about 30–45°. Sit down holding a dumbbell in each hand with palms facing you (supinated grip) and dumbbells at upper chest level.

• Keep your elbows tucked at about a 30–45° angle from your torso.

• Press the dumbbells upward over your upper chest, maintaining the underhand grip throughout.

• Stop just short of locking out the elbows to keep tension on the chest.

• Lower the dumbbells slowly back to the starting position under control.

Common mistakes:

• Allowing the wrists or grip to rotate away from the underhand position.

• Flaring the elbows too wide, stressing the shoulders.

• Arching the lower back excessively.

• Bouncing the dumbbells off the chest.