المكتبة
Barbell Bench Press

صدر · بار

Barbell Bench Press

العضلة الأساسية
صدر
بتشتغل كمان
تراي

تلعبها إزاي

  1. ١Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. ٢Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  3. ٣Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. ٤Lower the barbell slowly towards your chest, keeping your elbows tucked in.
  5. ٥Pause for a moment when the barbell touches your chest.
  6. ٦Push the barbell back up to the starting position by extending your arms.
  7. ٧Repeat for the desired number of repetitions.