Bench Press - With Bands
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General info
Bench Press - With Bands video
How to perform exercise
- Пропустите эспандер под горизонтальной скамьёй и лягте на неё.
- Возьмите рукоятки хватом ладонями вперёд и выпрямите руки вверх на ширине плеч. Это исходное положение.
- Медленно опускайте руки до прямого угла. Контролируйте движение.
- На выдохе, напрягая грудные мышцы, выжмите руки вверх. В верхней точке задержитесь на секунду. Медленно вернитесь в исходное положение. Совет: движение вниз должно занимать в два раза больше времени, чем вверх.
- Повторите рекомендуемое количество раз.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Chest, and auxiliary muscles: Shoulders
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 «Bench Press - With Bands» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Bench Press - With Bands
Author: AtletIQ: on
Bench Press - With Bands — The benefits of exercise, how to properly perform and how many sets to do..
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