What is the press press?

Barbell Bench Press is a rebellion exercise performed by reducing and lifting the dumbbell with both arms over the chest and at the same time to put it horizontally on the bench. Barbell Bench Press is a common part of the upper body training. It focuses on the pectoral muscles in the chest and at the same time strengthens biceps and triceps in the arms and deltooids in the shoulders. The practitioner should also have a barbell - a long metal pole on which the scales can be placed - and the weights are suitable for the barbell. It should build the bench by placing the dumbbell in the rack and by placing the required weights on the barbell. If weights are used, they should be placed equally on both sides of the dumbbell.

After setting up weightlifting and dumbbell, the practitioner should lie on the bench and stand up to be a dumbbell above his chest. The practitioner should then lay the width of the arms with the hand in a precise grip on the bar. To perform exercise, he should lift the barbell out of the stand and fully stretch his arm over his chest while avoiding the elbow locking and bending on the wrist. After he lowered the dumbbell to the center of the chest, he would be trainedEC push the rod out of the body and put your hands back to a fully extended position. He or she can repeat the process of lowering the rod to the chest and move it for the required number of repetitions.

Exercise person should use a wide attitude to the feet to ensure balance and focus on pressing his blades together and at the same time lowering the barbell. Instead of looking at the bar, he or he would be allowed to look at the ceiling and raise the pole up and down from the area of ​​the medieval region in a straight line. When the dumbbell hits his chest, the upper arms should be parallel to the floor.

For maximum safety, the Lišů press should be made in the presence of the spotter, a person who heads the bench and helps the jack if the dumbbell is too difficult. Beginners could decide to lift the dumbbell first without weight on both sides to create strength. The barbell itself can weigh £ 35-45 (about 15-20 kg). Over time, the dumbbell weight should increase as they become stronger.