The bird on a sloping bench is an isolation exercise that primarily targets the posterior fascicle of the shoulder. In other words, the posterior deltoid. It is important to add this exercise to your training routine. Why? Because this part of the deltoids is often neglected and lags behind the other fascicles. You can do it without a bench press.
This exercise is worked exclusively light by bringing the shoulder blades together. Otherwise, it will not be possible to correctly target this area and the back muscles and trapezoids will take over.
How do you do the exercise?
Choose relatively light dumbbells. Lie on your chest against a bench inclined at about 30 degrees. The arms semi extended in the void, the dumbbells in pronationStand upright and bend your elbows slightly. Then raise the dumbbells upwards in a "bird wing" motion. Finally, return to the starting position and repeat until the end of your set.
CAUTION: Tilt your head forward with your chin tucked in, so as not to strain your neck.
Tips
- Breathing is not easy with your rib cage compressed on the bench. Try to breathe in as you raise the dumbbells and blow out as you lower them.
- There is no need to use heavy dumbbells on this isolation exercise to properly target the posterior deltoids.
- Feel free to do sets of 15 to 20 reps on this exercise.
Variants
- The bird exercise can be performed sitting on a bench with the chest bent over the knees as shown in the diagram. The head in the alignment of the back slightly directed downwards.
- Another variation of this same exercise is standing with the torso bent forward inclined at about 45 degrees. Just like a barbell rowing.
- The inverted butterfly is an exercise equivalent to the inclined bench press.
- The exercise can also be done on a flat bench.
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