Barbell on the upper chest exercise for oblique elected, deltoid, triceps.

Action points: elected chair of the angle is 10-40 degrees windows 7 key, even when the bar close to the whereabouts of the location of the clavicle, elbow and shoulder drop to the same level as the lowest point when, on the move and bend the arm to the highest point.

Barbell chest exercises for the next elected lower oblique, lateral chest, arm and shoulder muscles.

Barbell bench press exercises for pectoralis major muscle groups, chest muscles, triceps group of upper arm and shoulder.

Action points: feet apart the ground, hips, shoulders, back flat stable release, hold hands in the distance, do not back straight. Peg-leg on the arm when held to the highest point, falling to the elbow and shoulder the same level as the lowest point. Always maintain the scapula during movements within the income, so that the chest can be straightened, a practice area is a major force.

1. Legs apart, lying in the bench press board, grip the barbell with both hands. Horizontal distance is greater than the width of shoulder zumba, to the top of the bar and the position of bars on the clavicle.

2. Arms force to push the barbell up, arms straight, and to straighten the chest, pectoralis major muscle to tighten, breath.

3. Slowly elbow office 2010 key, the bottom bar, restored, inhale.

Action points: the relative grip the barbell with both hands fist, the bars on the upper chest. Force main to the chest office 2007 key, arms play a supporting role.

1. Bench press board to adjust the angle of 30-45 degrees in the oblique supine board, head lowered at your feet on the height. Hold the barbell with both hands fist relative to the bars on the upper chest and the lower edge of the clavicle at the chest zumba, hands slightly more than shoulder width distance between the grip.

2. Arms force elected to arm straight barbell, pause 2-3 seconds. Elbow to elbow and then his arms and shoulder level. Repeat the exercise.

Hand and upper arm with full access to the fixed point wholesale dvd, keep the elbow and shoulder on the same level, pulling the body forward amplitude not too large, fully tighten the chest to shoulder no abnormal tension is appropriate.