DRINK BREAST MUSCLES

EXERCISE 1: LYME LEG WITH GANTILES

If it’s hard for you to lift a weight like a barbell can’t feel bench press in chest, then when doing a bench press with dumbbells, you can develop and improve the shape of the muscles of the chest due to a wider amplitude and naturalness of movements.

Necessary equipment: athletic bench, 2 dumbbells.

The main muscles involved are: chest muscles, shoulder muscles, triceps muscles.

Exercise: lie on the athletic bench, slightly arched back and put your feet on the floor. Take the dumbbells in your hands. Vertically pull out your hands, pulling together dumbbells. Take your shoulders back and stretch your chest muscles. From this top position, slowly lower your arms with dumbbells along the sides. Without using the force of inertia, strain the muscles of the chest and raise (press) the dumbbells upward, bringing them closer to each other as the rise (at the end of the movement dumbbells should touch = converging movement).

Breathing: inhale when you lower the dumbbells, and exhale at the time of their ascent up (following the movement of the chest).

Safety measures: the head, shoulders and buttocks should in no case be torn from the bench, because they form a “block”. Without the balance of the body there will be no power. At the moment of lowering the dumbbells, the elbows should be at the same level as the axis formed by the shoulders. In the upper position can’t feel bench press in chest, do not block the arms in the elbows, ie. Do not straighten your hands to the very end, so as not to damage the elbow joints.

EXERCISE 2: INCLINED LYME FASHION WITH GANTELS

bench press for chestThis exercise with dumbbells is more natural and more effective movements compared to the barbell bench press exercise. It is better to combine it with the classic bench press exercise to harmonize the muscles of the chest, as it is responsible mainly for the study of the upper body.

Necessary equipment: athletic bench, 2 dumbbells.

The main muscles involved are: chest muscles, shoulder muscles, triceps muscles.

Exercise: lie on the athletic bench, the back of which is inclined at an angle of 15 ° -45 °. Slightly curl your back and put your feet on the floor. Take the dumbbells in your hands. Vertically pull out your hands, pulling together dumbbells. Take your shoulders back and stretch your chest muscles. In this upper position, inhale, then slowly lower your arms with dumbbells along the sides. Without using the force of inertia, strain the muscles of the chest and raise (press) can’t feel bench press in chest the dumbbells upward, bringing them closer to each other as the rise (at the end of the movement dumbbells should touch = converging movement).

Breathing: inhale when lowering dumbbells, and exhale when lifting them.

Safety measures: the head, shoulders and buttocks should in no case be torn from the bench, because they form a “block”. Without the balance of the body there will be no power. At the moment of lowering the dumbbells, the elbows should be at the same level as the axis formed by the shoulders. In the upper position, do not block the arms in the elbows, ie. Do not straighten your hands to the very end, so as not to damage the elbow joints.

EXERCISE 3: SWEATER WITH GANTEL

Necessary equipment: athletic bench, dumbbell.

The main muscles involved are the large pectoral muscle, the long head of the triceps, the large round muscle, the broad back muscle.

Exercise: lie down on the athletic bench. Take the dumbbell with both hands, then extend your arms over your head. Take a deep breath, then start your hands with a dumbbell by the head, slightly bending your arms at the elbows bench press for chest. Exhale and return to the starting position.

Breathing: inhale by lowering the dumbbell by the head bench press for chest, and exhale at the end of the movement (returning to the upper position).

Safety measures: the head, shoulders and buttocks should in no case be torn off the bench.

PUMP SPIN

EXERCISE 4: THE TRUE OF GANTELEY

Necessary equipment: athletic bench, dumbbell.

The main muscles involved are a wide back muscle, a large round muscle, a posterior deltoid muscle (in the back of the shoulders), a brachial muscle (a long arch support)

Exercise: stand next to the athletic bench. Put one knee on the bench, the other leg is on the floor. Take the dumbbell in one hand, and lean the other on the bench. Tighten the back muscles can’t feel bench press in chest, then lift the elbow as high as possible to raise the dumbbell.

Breathing: inhale in the lower position, then at the moment of muscle contraction (dumbbell thrust), hold your breath. Lowering the dumbbell, exhale.

Safety measures: In order not to damage the back muscles, keep your back straight throughout the exercise. With each repetition, lift the dumbbell without jerking.

PICK TRICKS

EXERCISE 5: TRIPSES WITH FRONT GRAPH

bench press exerciseNecessary equipment: athletic bench, straight bar or curved EZ-neck

The main muscles involved are triceps.

Exercise: lie on the athletic bench and put your feet on the floor. Take the neck with a back grip (palms of hands facing the face) or a straight grip (more convenient for beginners), arms at the width of the shoulders. Without blocking your arms in the elbows, bend your forearms to bring the bar to your forehead. From this position, straighten your arms, straighten your forearms and lift the neck over your head.

Breathing: inhale in the lower position and exhale in the position of lifting the neck.

Safety measures: Control the descent of the neck can’t feel bench press in chest, bending the forearm. Do not place your elbows too wide when you lower the bar to your forehead.

PICKUP BIKEPPSY

EXERCISE 6: CONCENTRATED BEND OF THE HAND TO THE BITSPS

Necessary equipment: athletic bench, dumbbell.

The main muscles involved are the biceps arm muscle, the brachial muscle (under the double-headed muscle).

Exercise: lie down on the athletic bench, slightly arched back, spread your legs and put your feet on the floor. With your right hand, take the dumbbell with your back grip (the palm looks up). With the straight back slightly tilt the body forward, slightly bend the elbow and put it on the right thigh. With the other hand lean on the left thigh. Take a deep breath, then lift the dumbbell to the chest level. Exhale and return to the starting position. Do the repetitions in your rhythm, then change your hand.

Breathing: inhale in the starting position with a bent elbow can’t feel bench press in chest. Exhale at the moment of muscle strain.

Safety measures: Raise the weight, concentrating only on the bicep. Do not move your shoulders and legs. The dumbbell return movement should be controlled.

About The Author admin