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You are exercising on bench and the backrest is sloping approximately at an angle 20-45° (when is the angle bigger than 45° then is the effect too much transferred to the deltoid muscles). Width of grasp is such to antebrachium with the barbell compress approximately right angle in lower period of exercise.

With tinge you trigger the barbell to a chest (closely bellow clavicular bones) presently with breathing out you start direction up to the tight arms. In lower position you donīt the barbell crack-off but with control you stop the barbell. Track of the barbell compress with floor right angle.

Elbows are all time of exercising located under the pole of the barbell - you donīt approach the elbows to the body. You donīt rise the legs.

Note: Base on experiences from practices I advice you by the exercise with the barbell the inclination of bench approximately 30°. In second case (by the exercise with single-handed bells) I advice you the inclination heighten on 45-50°.

m. pectoralis major - clavicular part
m. pectoralis major - sternal part

m. deltoideus - front part
m. triceps brachii

Exercises Chest

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