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You are exercising on bench and the backrest is sloping approximately at an angle 30° (when is the angle bigger than 45° then is the effect too much transferred to the deltoid muscles).

Starting position is by the shoulders.

Dumbbells compress angle 90° each other with peak by the thumbs.

With breathing out you push dumbbells after the shortest track (not after bow) above the thorax to the tight arms where dumbbells get together nearly. With tinge you trigger dumbbells back to the shoulders.

Track of dumbbells copies big printing A with peak above the thorax. With look of side arms with dumbbell donīt hold up ahead and not to the back.

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 dumbbells) 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

Dumbbells are to each other at an angle of 90 degrees.

Exercises Chest

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