🔥 3 EXERCISES FOR UPPER CHEST GAINS

🔥 Inclined Dumbbell Bench Press 

🔥Technique Inclined Dumbbell Bench Press 

  • Install the back of the inclined bench at an angle of 30-45 degrees. Lying back on the bench, lift the dumbbells on straight arms straight up.
  • Bring down the shoulder blades and slightly raise the chest. Slowly lower both dumbbell on sides of the chest. Pause, then return the dumbbells to the starting position.

🔥 Press Plate

Technique Press Plate
Technique Press Plate

🔥Technique Press Plate

First, pick up for yourself plate of suitable weight. Start, for example, with 5 kg of pancakes, of course, if it is hard, use 2.5 kg, and then gradually increase it.

🔥 Technical instructions:

  • Press the plate firmly with your palms at chest level. Bend your elbows. Elbows to the sides. This will be the starting position;
  • Inhale and as you exhale, press the plate in front of you at the level of the pectorals. In the process of straightening hands, continue to firmly squeeze the palm of your hand so that the plate do not fall out;
  • The press can be done in the horizontal plane or direct the arms slightly upward in order to more strongly engage the upper region. Choose for yourself comfortable performance;
  • Return to the starting position while inhaling and proceed to the next repetition. Do the required number of reps.

🔥 One-arm bench press

Press Plate
Press Plate

🔥Exercise: One-arm bench press on a horizontal bench.

1. Take a dumbbell in one hand and lay down on a horizontal bench. Rest your feet on the floor, head rests on the bench. Put the dumbbell on the hips.

2. Push the dumbbell with the help of your thigh with a jolt and lift it up in front of you at shoulder level. With your free hand you can help yourself lift a dumbbell.

3. At the top point, rotate the hand so that the palm is pointing forward.

4. While inhaling, gradually bending the arm at the elbow joint, moving the elbow to the side, lower the dumbbell, controlling its movement. The role of the free hand in maintaining balance. At the lowest point the arm is parallel to the floor.

5. On the exhale using the pectoral muscles squeeze the dumbbell up. At the upper point, fix the position and tighten the pectoral muscle. After a short pause, start down again.

6. Repeat the exercise the required number of times, then change hands.

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