{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Incline Static Hold",
      "kind": "common"
    },
    {
      "text": "Incline Dumbbell Press Isometric Hold",
      "kind": "common"
    },
    {
      "text": "Incline Dumbbell Bench Press Isometric Hold",
      "kind": "common"
    },
    {
      "text": "Incline Dumbbell Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "1693"
  },
  "id": "oec:dumbbell-incline-bench-press-isometric-hold",
  "instructions": {
    "setup": [
      "Set an adjustable bench to an incline of 30 to 45 degrees.",
      "Sit on the bench with a dumbbell resting on each thigh.",
      "Kick the dumbbells up to shoulder level one at a time as you lean back against the pad.",
      "Plant your feet firmly on the floor, retract your shoulder blades, and establish a stable pressing base."
    ],
    "steps": [
      "Press the dumbbells upward to arms' length, then lower them under control to roughly the midpoint of your pressing range, a few inches above your chest.",
      "Fix your forearms vertically and hold this position statically for the prescribed duration while maintaining full tension across the chest and shoulders.",
      "Once the time is complete, press the dumbbells smoothly back to lockout or lower them safely toward your chest and thighs."
    ],
    "breathing": "Maintain steady, shallow diaphragmatic breathing throughout the hold without relaxing your upper back or chest.",
    "cues": [
      "Pack your shoulders into the bench",
      "Wrists stacked over elbows",
      "Freeze at the midpoint and squeeze the chest"
    ],
    "common_faults": [
      {
        "fault": "Flaring the elbows outward past 90 degrees",
        "correction": "Tuck the elbows to approximately 45 to 60 degrees relative to your torso to protect the shoulder joint."
      },
      {
        "fault": "Letting the wrists bend backward excessively",
        "correction": "Keep wrists neutral and stacked directly over your elbows to efficiently support the load."
      },
      {
        "fault": "Losing scapular retraction as fatigue sets in",
        "correction": "Keep the chest proud and shoulder blades actively pinned against the bench pad throughout the hold."
      }
    ],
    "safety": {
      "precautions": [
        "Do not hold your breath for the entire duration of the hold to avoid a blood pressure spike.",
        "Choose a conservative weight to prevent sudden muscular failure that could cause dropping the dumbbells."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Dumbbell Incline Bench Press Isometric Hold",
  "previous_ids": [
    "oec:incline-static-hold"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Incline Static Hold",
        "url": "https://wger.de/en/exercise/1693/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "daiben"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:incline-dumbbell-bench-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "incline_degrees": 30,
    "load_position": "chest",
    "position": "supine",
    "range": "pause",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An upper-body isometric exercise holding dumbbells at the midpoint of an incline press to build strength and endurance under tension in the chest and shoulders."
}