PURPOSE
The Incline Bench is a free-weight exercise performed throughout a Soldier’s career to improve upper body muscular strength and endurance.
This lift requires trunk and shoulder stability and strength.
It can be used to improve training and testing performance that supports a wide range of combat and occupational physical tasks.
There are a wide range of modifications in position and equipment for the Incline Bench.
Soldiers conduct it using three types of free weights—straight bar or barbell, kettlebells, and dumbbells.
Figure 14-10 illustrates the exercise as an individual Soldier conducts it using the straight bar:
STARTING POSITION
● The starting position for the Incline Bench is the Supine position on an inclined bench with both feet on the ground and hips, shoulders, and head firmly against the bench.
Grasp the barbell with a closed overhand, pronated grip slightly wider than shoulder width.
Remove the bar from the supports placing it over the chest with the elbows fully extended.
COUNT
● From the starting position, bend both elbows to lower the weight to just above the chest.
● Press the weight back to the starting position.
Do not jerk or shrug the shoulders, arch the back, or allow the hips to rise off the bench during the movement.
REPETITIONS
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
14-12. SPOTTING POSITION
The Bench Press and Incline Bench each require a spotting position.
The spotter maintains the following:
SPOTTER STARTING POSITION
● The spotter stands at the head of the bench in the Straddle Stance position with feet slightly staggered.
SPOTTER TECHNIQUE
● Grasp the bar with a closed alternating grip in between the lifter’s hands.
On a signal from the lifter, assist the lifter with moving the bar from the supports to guide it over the lifter’s chest.
● Follow the path of the bar by slightly flexing the knees, hips, and trunk while maintaining a flat back.
Keep an alternating grip position close to but not touching the bar as it is lowered to the chest.
● Reverse this movement until the lifter signals for an assist with returning the bar to the supports.
● If the lifter becomes unstable or begins to fail to control the weight, immediately assist with completing the lift.