properly perform this exercise, the first thing to do is sit properly on the bench as shown in the picture. Then you need to take the bar at a distance greater than the distance from shoulder to shoulder (this is for the year to focus more on the chest and less on the triceps.)
Then proceed to make series which may vary from 1 to 15 or more repetitions depending on the type of training. It is important to note that to do the exercise you must do full scans with the bar, carrying up to touch his chest. Where do the exercise in a plane is all the same.
The advantage of doing the exercise at various levels is that they work different parts of the breastplate. When you do an incline downward, mostly working the upper chest, triceps and deltoid. The incline was working the lower chest and triceps. And in the horizontal plane works chest and triceps.
Suggestions:
- It is suggested that you start with this exercise recently, then the top reps with little weight to get used to the muscle and do not let another day pass that you do not even move podes.
- When you load a lot of repetitions should have someone help you.
- From personal experience, to me it is more effective (for muscle hypertrophy) doing the exercise 2 times a week apart to let the muscle rest (this applies to all types of exercise) and make 3 or 4 sets of 8 repetitions.
- It is important to clarify that to exercise the muscle is not necessary tiring, contrary to what is said in the gyms.
Essential element of good hydration and guarantor of our physical performance, water is the foundation of our vitality. And the summer even more! To properly hydrate during sunny days and especially when doing sports.