.png "Naddra Go | Health and Fitness")
Performing the bird on inclined bench
Lying flat on your stomach on an inclined bench, feet firmly on the ground, a dumbbell in each hand in a neutral grip, raise your arms laterally until horizontal.
The exercise is performed with the arms almost straight. Bending your arms only accentuates the work of the biceps and triceps. In addition, this reduces the leverage which requires heavier weight to do the same work.
Finally, you must remember to spread the elbows in alignment with the shoulders, otherwise the exercise will place more work on the back (latissimus dorsi, teres major).
Bird on inclined bench: muscles worked
- Main: shoulders (posterior beam in priority), latissimus dorsi, teres major, triceps (long portion)
- Secondary: trapezius (middle and lower), forearms
The long portion of the triceps participates in the movement because it shortens at the shoulder blade during elevation.
The trapezius can participate in the movement if instead of spreading your arms, you think about pulling by bringing the shoulder blades together. In this case, the back of the shoulder will no longer be truly isolated.
Bird interest on inclined bench
Using the incline bench for support reduces the possibility of cheating and better isolates the posterior shoulder beam.
Variations of the bird on inclined bench
The exercise can be performed in a pronated grip. This allows you to better “pull” in the axis of the shoulders and therefore to really localize the work to the posterior beam of the shoulder.