Chest Workout (4) – Decline Bench Press Dada Workout (4) - Tolak Bench Press

The main muscle being worked out is chest, especially the mid and the lower section . Utama otot yang bekerja adalah dada, terutama di pertengahan dan bagian bawah. Triceps and shoulders are involved too. Triceps dan bahu terlalu terlibat.

For beginner, do this exercise with barbell or Smith machine. Untuk pemula, lakukan latihan ini dengan barbell atau mesin Smith. The reason I am recommending barbell or Smith machine instead of dumbbell because you definitely need a spotter if you are using dumbbell. Alasan saya merekomendasikan barbell atau Smith mesin bukan bodoh karena Anda pasti memerlukan peninjau jika anda menggunakan halter.

Steps: Langkah-langkah:

1. Set a decline bench at about 30 to 45 degrees and position it under the Smith machine. Menetapkan menolak bench sekitar 30 sampai 45 derajat dan posisi itu di bawah mesin Smith.
2. Keep your buttocks, back, shoulders, and head positioned on the incline bench. Anda tetap pantat, belakang, bahu, dan kepala berada di lereng bench.
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. Untuk pemula, jangan menaruh semua berat di bar dan menguji bench oleh mendapatkan posisi di meja dan menurunkan baris bawah. The bar should come to your lower chest (not touching though). Baris harus datang ke dada rendah (walaupun tidak menyentuh).
4. Add the weight. Menambahkan berat. Grip the bar slightly outside shoulder width. Baris pegangan sedikit lebar bahu luar.
5. Slowly lower the bar to your chest and raise back up. Perlahan rendah bar ke dada dan meningkatkan cadangan. Inhale when you lower the bar. Menafaskan rendah bila bar.
6. Exhale when you push the bar up. Berhembus bila Anda mendorong bar atas. Do not lock your elbows at the top of the exercise. Jangan elbows kunci Anda di bagian atas latihan.
7. Do 3 sets with 8 to 12 repetitions in each set. Lakukan 3 set dengan 8 sampai 12 repetitions di masing-masing ditetapkan.

Tips: Tips:

• Do not bounce the weight off your chest to gain momentum. Jangan mental yang berat di dada Anda untuk mendapatkan momentum.
• Because of the decline bench press angle, if you drop the weight, the impact can be quite bad. Karena penurunan meja sudut tekan, jika Anda sampai terjatuh berat, dampak dapat cukup buruk. Use spotter if you are going to lift heavy weight. Gunakan peninjau jika Anda akan angkat berat berat.
• 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. Semakin mempersempit pegangan, semakin Anda melibatkan triceps Anda. Pegangan yang lebih luas yang lebih banyak dari luar daerah dada adalah bekerja.
• Do not stay on the bench too long because blood may fill up your head and pressure can build up. Jangan tinggal di meja terlalu panjang karena darah Mei membunting kepalamu tekanan dan dapat membangun.

• Chest Workout (1) – Barbell Bench Press Workout dada (1) - Barbell Bench Press
• Chest Workout (2) – Dumbbell Bench Press Workout dada (2) - halter Bench Press
• Chest Workout (3) – Incline Dumbbell Press Workout dada (3) - Tekan Incline halter
• Little Known Ways to Do Weight Training with Tempo Little Known Ways to do Berat Pelatihan dengan Tempo

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