Bench pịa igwe na otu aka

Bench press weights with one hand — technique exercises:

1. Take a dumbbell in hand and rest it on the shoulder as shown in the figure.
2. Controlling the amplitude of movement of the weights look, slowly lift it up above itself.
3. On the last repetitions you perform this exercise becomes difficult and it is recommended to help yourself a little squatting, and “squeezing” the weight force of the legs.
4. Jiri aka nke ọzọ megharịa mmega ahụ.