Chest Push from 3 point stance
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General info
Chest Push from 3 point stance video
How to perform exercise
- Встаньте в позицию с опорой на три точки: присядьте, спина прямая и упритесь одной ладонью в пол. Положите мяч перед собой.
- Сделайте шаг и поднимите мяч к груди. Руки в положении готовности к броску.
- На втором шаге выбросьте мяч вперёд как можно сильнее.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Shoulders, Abs
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Chest Push from 3 point stance» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Chest Push from 3 point stance
Author: AtletIQ: on
Chest Push from 3 point stance — The benefits of exercise, how to properly perform and how many sets to do..
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