To adjust a chest supported row exercise, a key factor is setting the incline of the bench.
For optimal results, set the incline on your bench to 30 degrees. This specific angle is suggested because, as referenced, if the bench is set higher, such as at 45 degrees, "there's a tendency to shrug a bit." Starting at 30 degrees helps to maximize the pull of the exercise on the intended back muscles and minimize unwanted shoulder shrugging.
While 30 degrees is recommended as a starting point, you have the flexibility to adjust the incline slightly higher or lower depending on your individual body mechanics and how the exercise feels.
Why Bench Incline Matters
Adjusting the bench incline in a chest supported row changes the angle at which you pull, which can affect:
- Muscle Activation: A proper angle helps target the desired back muscles (like the lats, rhomboids, and traps) more effectively.
- Comfort and Stability: The right incline allows you to brace your chest firmly against the pad throughout the movement.
- Reduced Unwanted Movement: As noted, a bench angle like 45 degrees might encourage shrugging, which shifts tension away from the back and towards the upper traps and neck. Setting it lower helps avoid this.
Making the Adjustment
Adjusting the incline is usually straightforward:
- Locate the adjustment mechanism on the bench (often a pin, lever, or sliding system).
- Lift the back pad slightly.
- Move the support arm or pin to the slot or position corresponding to approximately 30 degrees. Many benches have marked angles, but you might need to estimate.
- Ensure the back pad is securely locked in place before lying down.
Remember, the provided reference states, "So start at 30 degrees, and you can obviously go up or down a little bit, depending upon the situation." Experiment slightly to find the incline that feels most effective for you while keeping your chest firmly supported and minimizing shrugging.
