← Wszystkie ćwiczenia
Klatka piersiowa
Jak wykonać ćwiczenie
- 1
* Execution * Start position:
- 2
Unrack the bar and hold it above your upper chest with arms fully extended.
- 3
Keep your shoulder blades retracted and pressed into the bench.
- 4
Lowering phase (eccentric):
- 5
Slowly bring the bar down to just below your collarbone or upper chest.
- 6
Maintain control — don’t bounce the bar.
- 7
Pressing phase (concentric):
- 8
Push the bar upward in a straight line until your arms are fully extended.
- 9
Focus on squeezing your upper chest at the top.
- 10
Lock and repeat:
- 11
Complete your reps, then safely rack the bar back into the hooks.
