Chest Workout (4) – Decline Bench Press Chest Workout (4) - Neodobravam Bench Press

The main muscle being worked out is chest, especially the mid and the lower section . Triceps and shoulders are involved too. Opruzač i ramena su uključeni previše.

For beginner, do this exercise with barbell or Smith machine. Za početnike, to vježba sa dvoručni uteg ili Smith stroja. The reason I am recommending barbell or Smith machine instead of dumbbell because you definitely need a spotter if you are using dumbbell. Razlog sam preporuku ili dvoručni uteg Smith rublja umjesto bućica jer vam definitivno trebati osmatrač ako koristite budaletina.

Steps: Koraci:

1. Set a decline bench at about 30 to 45 degrees and position it under the Smith machine. Postavi klupa pada na oko 30 do 45 stupnjeva i položaj pod Smith stroja.
2. Keep your buttocks, back, shoulders, and head positioned on the incline bench. Čuvajte svoje stražnjice, leđa, ramena i glavu pozicionirani na priklonite klupu.
3. For beginner, do not put any weight on the bar and test the bench position by getting on the bench and lowering the bar down. Za početnike, ne stavljajte težinu na traci i testirati klupu poziciju po dolasku na klupu i spuštanja baru dolje. The bar should come to your lower chest (not touching though). Bar bi trebali doći na svoje niže škrinja (iako ne dira).
4. Add the weight. Dodajte težinu. Grip the bar slightly outside shoulder width. Hvat je bar malo izvan širini ramena.
5. Slowly lower the bar to your chest and raise back up. Polako spustiti bar na svoj škrinja i podizati natrag gore. Inhale when you lower the bar. Inhalirati kada niža bar.
6. Exhale when you push the bar up. Izdisanje kada push bara gore. Do not lock your elbows at the top of the exercise. Nemojte zaključati vaš laktove na vrhu vježbe.
7. Do 3 sets with 8 to 12 repetitions in each set. Do 3 setovi s 8 do 12 ponavljanja u svakoj set.

Tips: Savjeti:

• Do not bounce the weight off your chest to gain momentum. Ne odskakivati težinu svoje škrinja za dobivanje zamah.
• Because of the decline bench press angle, if you drop the weight, the impact can be quite bad. Zbog pada klupa pritisnite kut, ako ispustite težini, utjecaj može biti prilično loše. Use spotter if you are going to lift heavy weight. Koristite osmatrač Ako ćete lift heavy weight.
• The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked. Što više suzili stisak, što više uključivati vaše opruzač. Širi hvat je više vanjskom području prsnog koša je radio.
• Do not stay on the bench too long because blood may fill up your head and pressure can build up. Nemojte ostati na klupu predug jer krv svibanj napuniti glavu i tlaka može izgraditi.

• Chest Workout (1) – Barbell Bench Press Chest Workout (1) - dvoručni uteg Bench Press
• Chest Workout (2) – Dumbbell Bench Press Chest Workout (2) - bućica Bench Press
• Chest Workout (3) – Incline Dumbbell Press Chest Workout (3) - prikloni budaletina Press
• Little Known Ways to Do Weight Training with Tempo Little Known načini za napraviti trening s utezima s Tempo

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