Chest Workout (2) – Dumbbell Bench Press Prsni Workout (2) - Bućica Bench Press

After looking at Ko gledamo na barbell bench press Štangla napravi pritisnite , let's look at another similar workout for chest. , Let's poglej na drugo podobno Trening za prsa. The main muscle being worked out is chest (pectoralis). Glavni mišic, ki je delal v prsih (pectoralis). Triceps and shoulders are involved too. Opruzač in ramena so vključene tudi. Therefore, it is a compound exercise. Zato je spojina uresničevanje.

I do both barbell bench press and barbell dumbbell bench press. Naredim tako Štangla napravi pritisnite in Štangla Bućica napravi pritisnite. Both has its own advantages – dumbbell benches allows you to work each side of the chest independently and they incorporate more stabilizer muscles whereas barbell benches will allow you to lift more weight. Oboje ima svoje prednosti - Bućica klopi vam omogoča, da delo vsako stran prsnega koša, neodvisno in jih vključi več stabilizator mišice ker Štangla klopi vam bo omogočilo, da odpravi več teže.

Steps: Koraki:

1. Sit on the edge of a flat bench with dumbbells on your knees. Sedite na robu ravno klop z dumbbells na kolena. Lie back. Lie nazaj.
2. Your palm should face forwards. Vaš palmovega mora obrnjen naprej. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Bend vaše komolci na 90 stopnjo kotom tako, da je vaš zgornji veji so vzporedna s tlemi.
3. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. Sporočilo za uteži gor v prsih v trikotni gibanja, dokler ne izpolnjujejo nad osrednjo telesa. Make sure you keep the weights balanced and under control. Poskrbite, da boste obdržali uteži uravnoteženo in pod nadzorom. Exhale as your arms go up. Izdihnite kot vaše orožje iti.
4. Then, follow the same path downward in a slow and controlled fashion. Nato sledijo isti poti navzdol v počasi in nadzorovano moda. Inhale when you are doing this. Vdihniti ko ste početje to.

Watch the video below: Oglejte si video spodaj:

Tips: Nasveti:

• You can do the lift up movement in an explosive fashion. To lahko storite na dizat gibanja v eksplozivni obliki.
• Do not lock your elbows out at the top. Ne zaklepanje vašega komolci na vrhu.
• Some people prefer to bang the weights at the top. Nekateri ljudje raje bang uteži na vrhu. No, you do not have to do so. No, vam ni treba storiti.
• Keep your wrists straight. If you suffer from wrist pain when you lift the weight, check out the article of Naj bo vaš zapestju naravnost. Če imate bolečine v zapestju, ko dvigne težo, preglejte člen How To Prevent Wrist Pain From Your Weight Training. Kako preprečiti zapestja Pain Iz Vaš Teža usposabljanje.
• Some people prefer to put the feet on the bench. Nekateri ljudje radi, da so stopala na klopi. Personally, I prefer to keep the feet firmly pressed down on the floor for stability purpose. Osebno, imam raje, da se stopala trdno pritisniti dol na tla za stabilnost namen.

• Chest Workout (4) – Decline Bench Press Prsni Workout (4) - Zmanjševanje Bench Press
• Chest Workout (1) – Barbell Bench Press Prsni Workout (1) - Štangla Bench Press
• How To Solve Muscle Symmetry or Muscle Imbalance Problem? Kako rešiti Symmetry mišic ali mišic neravnovesje Problem?
• Little Known Ways to Do Weight Training with Tempo Little Known Ways to Teža Usposabljanje s Tempo

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