- Iqembu lemisipha: iTriceps
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Isifuba, Amahlombe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi
Cindezela isandla esisodwa endaweni ye-supine — izivivinyo zesu:
- Lala phansi noma ejimini Mat. Gobisa kancane amadolo akho.
- Thola usizo oluvela kuzakwethu odinga ukukunikeza i-fretboard. Bamba intamo ngesandla esisodwa. Ekuqaleni kokuzivocavoca, ingalo iqondiswe ngokuphelele, indlela yokwenza i-bench press. Gcina intamo ibambelele (intende yesandla ibheke ngaphakathi ku-torso).
- Isandla esikhululekile silele phansi.
- Lapho uhogela, yehlisa i-barbell kuze kube yilapho indololwane ithinta phansi.
- Ku-exhale, phakamisa intamo, uyibuyisele endaweni yayo yasekuqaleni.
- Gcwalisa inombolo edingekayo yokuphindaphinda.
- Shintsha izingalo bese uphinda umsebenzi.
Izinguquko: ungenza futhi lo msebenzi usebenzisa ama-dumbbells. Kulokhu kukhona ukuhlukaniswa okukhulu kwemisipha ye-pectoral.
Qaphela: ngemuva kokuzivocavoca, ungayeki i-barbell yentamo noma i-dumbbell phansi, njengoba lokhu kungaholela ekulimaleni kwesihlakala. Bamba isisindo ngezandla zombili bese ubeka eceleni.
ibhentshi press exercise for the arms exercises triceps exercises with a barbell
- Iqembu lemisipha: iTriceps
- Uhlobo lokuzivocavoca: Okuyisisekelo
- Imisipha eyengeziwe: Isifuba, Amahlombe
- Uhlobo lokuzivocavoca: Amandla
- Izinsiza kusebenza: Induku
- Izinga lobunzima: Phakathi