Chest Workout (4) – Decline Bench Press Prsni Workout (4) - Zmanjševanje Bench Press

The main muscle being worked out is chest, especially the mid and the lower section . Glavni mišic, ki je delal v prsih, predvsem na sredini in na spodnjem delu. Triceps and shoulders are involved too. Opruzač in ramena so vključene tudi.

For beginner, do this exercise with barbell or Smith machine. Za začetnike, to uresničujejo z Štangla Smith ali 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 sem priporočanjem Štangla ali Smith stroja namesto Bućica ker si definitivno potrebujejo Osmatrač če uporabljate Bućica.

Steps: Koraki:

1. Set a decline bench at about 30 to 45 degrees and position it under the Smith machine. Nastavi upad klopi na približno 30 do 45 stopinj in stališče, ki ga je pod Smith machine.
2. Keep your buttocks, back, shoulders, and head positioned on the incline bench. Obdrži svoj zadnjica, hrbet, ramena in glava namesti na naklon klopi.
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 začetnike, ne sme biti teža na vrstico in preskusne klopi položaj, ki ga bo na klopi in spuščanje vrstico navzdol. The bar should come to your lower chest (not touching though). Bar mora priti do vašega nižje prsih (čeprav se ne stikajo).
4. Add the weight. Dodaj teže. Grip the bar slightly outside shoulder width. Grip bar nekoliko zunaj ramenski širini.
5. Slowly lower the bar to your chest and raise back up. Počasi nižje bar na prsih in dvigniti nazaj gor. Inhale when you lower the bar. Vdihniti ko nižje bar.
6. Exhale when you push the bar up. Izdihnite ko potisnite bar gor. Do not lock your elbows at the top of the exercise. Ne zaklepanje vašega komolci na vrhu uresničevanje.
7. Do 3 sets with 8 to 12 repetitions in each set. Ali 3 določa z 8 do 12 ponovitvami za vsak sklop.

Tips: Nasveti:

• Do not bounce the weight off your chest to gain momentum. Ne Odklonijo teža dol prsih dobila nov zagon.
• Because of the decline bench press angle, if you drop the weight, the impact can be quite bad. Zaradi upadanja napravi pritisnite kota, če je padec teže, vpliv je lahko zelo slabo. Use spotter if you are going to lift heavy weight. Uporaba Osmatrač če ste tekoč v dvigalu težke teže.
• 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. Bolj zmanjšati grip, bolj boste vključujejo vaše Opruzač. Širši ročaja bolj zunanjo površino prsih je delal.
• Do not stay on the bench too long because blood may fill up your head and pressure can build up. Ne ostanite na klopi preveč časa, ker v krvi lahko izpolnite vaše glave in pritisk, ki lahko ustvarijo.

• Chest Workout (1) – Barbell Bench Press Prsni Workout (1) - Štangla Bench Press
• Chest Workout (2) – Dumbbell Bench Press Prsni Workout (2) - Bućica Bench Press
• Chest Workout (3) – Incline Dumbbell Press Prsni Workout (3) - naklon Bućica Sporočilo
• Little Known Ways to Do Weight Training with Tempo Little Known Ways to Teža Usposabljanje s Tempo

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