Chɛst Bɛnch Prɛs - Bɔt

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Okuwandikira ku Chɛst Bɛnch Prɛs - Bɔt

di Chεst Bεnch Prεs - Bכt εksεsayz na trεnk trenin wokכt we de fכs tכk bכt di chεst, sכlda, trisεps, εn glut, we de gi wan kכmprεhεnsiv כp bכdi εn lכw bכdi wokכt. I fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs we dɔn go bifo, bikɔs dɛn kin ajɔst am izi wan fɔ mek i mach di wan wan trɛnk lɛvɛl. If yu du dis ɛgzampul, dat kin ɛp fɔ mek yu mɔsul dɛn bɛtɛ, mek yu gɛt mɔ trɛnk, ɛn mek di wan ol bɔdi strɔng, ɛn dis kin mek i fayn fɔ di wan dɛn we want fɔ gɛt balans ɛn strɔng bɔdi.

Okukubidde ku: Nkugiyigisa Chɛst Bɛnch Prɛs - Bɔt

• Ledɔm pan flat bɛnch fɔ mek shɔ se yu balans ivin frɔm ed to bɔt.
• Put yu an dɛn jɔs wayd pas di sholda-wid apat pan di barbɛl, ɛn yu an dɛn de fa frɔm yu.
• Lift di barbell kɔmɔt na di rɛk ɛn ol am stret oba yu chɛst wit yu an dɛn ful-ɔp.
• Inhal ɛn put di barbɛl dɔŋ smɔl smɔl to yu chɛst te i de lɛk wan inch frɔm yu chɛst.
• Exhale ɛn push di barbell bak ɔp to di stat pozishɔn, yuz yu chɛst mɔsul dɛm fɔ drɛb di muvmɛnt. Mek shɔ se yu an dɛn ful-ɔp ɛn yu chɛst kɔntrakt na di tap pat pan di prɛs. Mɛmba se, i impɔtant fɔ kip yu lɔwa bɔdi ɛn yu bɔt in kɔntakt wit di bɛnch ɔl di tɛm we yu de du di ɛgzampul fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm ɛn

Amakulu mu kubiteekamu Chɛst Bɛnch Prɛs - Bɔt

• Aw fɔ Put yu an: Yu an dɛn fɔ wayd smɔl pas aw yu de sholda-wid apat pan di barbɛl. Wan mistek we yu kin mek na fɔ put di an dɛn tumɔs nia ɔ tu fa frɔm dɛnsɛf, we kin mek yu sɔl dɛn strɛs we yu nɔ nid ɛn mek di ɛksesaiz nɔ wok fayn.
• Kɔntrol Muvmɛnt: Lɔs di barbel to yu chɛst sloslo ɛn kɔntrol. Dɔn, push am bak ɔp te yu an dɛn stret bɔt nɔ lɔk. Nɔ drɔp di barbell kwik ɔ push am ɔp tu fast, bikɔs dis kin mek yu wund ɛn i kin mek di ɛksesaiz nɔ wok fayn.
• Brith: Briz insay as yu de put di barbell dɔŋ ɛn blo kɔmɔt as yu de push am ɔp. Bɔku pipul dɛn

Chɛst Bɛnch Prɛs - Bɔt Ebitala by'omuyigiriza

Mwebale kuteekamu Chɛst Bɛnch Prɛs - Bɔt?

Absolutli, di wan dem we de bigin kin du di chest bench pres exercise. Bɔt i rili impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm di rayt we ɛn fɔ mek yu nɔ wund. Dɔn bak, i go fayn fɔ mek pɔsin we de tren ɔ we de spɔt de de fɔ mek i nɔ gɛt prɔblɛm, mɔ we yu de lan di ɛgzampul. Di "Butt" pat nɔ kin gɛt fɔ du wit bɛnch prɛs ɛgzampul, so if yu de tɔk bɔt wan patikyula chenj, duya gi mɔ ditil.

Ki kitiibwa eby'okukozesa omuntu Chɛst Bɛnch Prɛs - Bɔt?

• Diklin Chεst Bεnch Prεs: Insay dis vεryushכn, dεn de sεt di bεnch to dεklin, we de put mכr εnfaz pan di lכw chεst mכsul dεm.
• Klos-Grip Chɛst Bɛnch Prɛs: We yu ajɔst yu grip fɔ de nia togɛda, yu kin tɔch di trisɛps ɛn di insay pat pan di chɛst mɔsul dɛn fayn fayn wan.
• Dכmbεl Chεst Bεnch Prεs: Insted fכ yuz barbεl, dis vεryushכn de yuz dכmbεl, we kin εp fכ impruv mכsul dεm imbalans εn inkrεs rεnj fכ muv.
• Waid-Grip Chɛst Bɛnch Prɛs: We yu grip di barbell big, yu kin put mɔ ɛmpɛshmɛnt pan di ɔda pat pan di chɛst mɔsul dɛn.

Eby'okukozesa omulungi okugabana n'eby'omanyi Chɛst Bɛnch Prɛs - Bɔt?

• Trisep Dip: Trisep dip de kompliment di Chεst Bεnch Prεs as dεn de tכk di triseps, we na sεkכnd mכsul dεm we dεn de yuz fכ bεnch prεs. If yu strɔng dɛn mɔsul ya, dat kin mek yu ebul fɔ du bɛtɛ bɛnch prɛs ɛn mek yu nɔ balans di mɔsul dɛn.
• Push-ap: Push-ap na bɔdi wet ɛksɛsayz we de tɔch di sem mɔsul grup dɛn we di Chɛst Bɛnch Prɛs - di chɛst, sɔldɔm, ɛn trisɛps. Dɛn na big kɔmplimɛnt bikɔs dɛn de ɛp fɔ mek di mɔsul dɛn ebul fɔ bia, we kin mek dɛn ebul fɔ du bɛtɛ bɛnch prɛs as tɛm de go.