Sportplus SP-SUB-017 Mode D'emploi page 32

7. TIPS FOR YOUR WORKOUT
EXERCISE 6: FLAT TRAINING BENCH
Chest muscles and triceps
EXERCISE 7: INCLINED TRAINING BENCH
Chest muscles, triceps and deltoid muscles
EXERCISE 8: TRAINING BENCH, ONE ARM
Rhomboid, latissimus muscle, biceps
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a. Lie down with the back on the bench and
place your feet on the seat (or flat on the
floor).
b. Hold the dumbbell with your hands; push
the dumbbells upwards until your arms are
fully extended.
c. Slowly lower the dumbbells to your chest;
keep your wrists straight while doing so.
d. Repeat this exercise.
a. Adjust the backrest accordingly. Sit down
on the bench with your back against the
backrest and your feet flat on the floor.
b. Hold the dumbbell with your hands; push
the dumbbells upwards until your arms are
fully extended.
c. Slowly lower the dumbbells to your chest;
keep your wrists straight while doing so.
d. Repeat this exercise.
a. You stand on one side of the bench.
b. Kneel down with your inner leg on the
bench, and place the hand of the same side
on the bench directly below your shoulder.
c. Keep your center of gravity parallel to the
floor at all times.
d. Grab one dumbbell and pull it up, until it
touches your chest.
e. Lower the dumbbell slowly until your arm is
fully extended.
f. Repeat this exercise.