🔥 FULL UPPER CHEST & SHOULDER & BACK

🚨 CHEST CABLE FLYES

✅ Technique of execution

• The body should be symmetrical, it is very often recommended that the leg be put forward when performing the exercise, it is better not to do so, because you thereby break the balance;
• When performing exercises CHEST CABLE FLYES when your hands are at the top you should have a good stretch for this, you need to pick up the position and become either closer to the simulator or a little further;
• To stretch the pectoral muscles in the crossover;
• At the lowest point there should be a pause for the maximum reduction of our pectoral muscles;
• Knees should be slightly bent for a more assembled position when you open a chest.

🚨 BARBELL ROWS

✅ Technique of execution

Initial position:

• Place your feet shoulder width apart.
• Take the barbell grasp from below a little wider than the shoulder level.
• Raise the projectile and straighten, sticking out your chest.
• Tilt the body forward to a corner of 30 degree and pull the pelvis back, slightly bending
• The legs in the knees.
• The back should be bent.
• Look forward.

Motion: 👇

1. On exhalation, pull the barbell along the legs to the bottom of the abdomen.
2. Move the blades together and, after the delay at the top point, lower the bar down, not straightening the elbows to the end.

🚨 OVERHEAD PRESS 

✅ Technique of execution

1. Sit on the bench and press your back against bench back . The legs should be bent at a 90-degree angle and make sure that the feet do not come off the floor.
2. Take dumbbells and lift the arms bent at the elbows to the level of the neck.
3. Take your palms look at you, and your elbows are parallel to your legs. This situation will be the start position.
4. On inhalation, lift the dumbbells to the maximum possible height, do not tear your back from the bench and do not help your feet. The legs should be “glued” to the floor. The eyes should be directed straight ahead.
5. Begin to let go of the dumbbells and, when you pass the level of the head, turn your hands palms to yourself.
6. After the turn, smoothly turn your hands to each other.
7. Put the dumbbells in different directions with the simultaneous rotation of the hands in the reverse order (similar to the previous point).