We use the incline press in Primal Rotational Patterns because it has the most functionality in locomotion of the body.
Incline Press Implements
We perform dumbbell as well as barbell versions of the Incline Press. Although allowances for trajectory are made to accommodate those with shoulder issues, we perform all presses with the same ultimate trajectory in mind. Assume for the performance instructions an incline press that begins from the top:
Incline Press Performance
As the timer counts down its last three seconds, un-rack the barbell from its mooring and steady it – or dumbbells – at arm’s length over the perpendicular line above the eyes. Do this earlier if you lack experience.
On the start, begin pulling the barbell / dumbbells (DB’s) to position by lowering the implement(s) and bringing the elbows away from the torso so that the humerii (the bones of the upper arms) end up perpendicular to the line of the torso.
When using a barbell, the bar should ideally touch the chest just below the clavicle. When using DB’s, the humerii should still be perpendicular to the torso, while the elbows should be directly over the wrists. If the forearms are perpendicular to the floor in all planes at the bottom position, you are perfect.
Do not force range of motion in this or any of the exercises. Rebuilding fascial structure and the cortical map increases range of motion in and of itself. Honor the limitations on your depth until they no longer exist.
Muscles Trained in the Incline Press
Pectorals, both major and minor. Subclavius, serratus anterior, anterior deltoid, coracobrachialis, shoulder rotator group, and triceps. It is worth noting that the fascial web of the pectoralis major runs from the crest of the greater tubercle of the humerus all the way to the pubis symphysis, thus connecting upper to lower body in the anterior plane. Essential Anatomy 5 is an excellent app to use to study the involved anatomy.
More Exercise Station Information
Exercise Station 5: Knee Flexion with Fixed Hip Extension / Dynamic Isolated Hip Extension