This is the fourth post in this series on Summer Preparation. Read previous parts at part I, part II, part III, part V and part VI.

Chests Exercise :

• Bench press with dumbbell
• Dumbbell press on incline press
• Fly with cable

Bench press with dumbbell

Beginning position :

Sit on the border of the bench with hands on knees. Lay on back and both weights lift in position that is wider of shoulders. Feet’s are on the ground, back are on bench, stomach is thence. Don’t lift your shoulders from bench.

Exercise :

Lift your arms in way that you form a triangle. Arms are touching in middle of the body. Same way lower your arms until upper arm are not parallel with ground.

Make 4-5 series, start with middle weights, 10-15 repeats. Each series increase weights. On top no resting . Rhythm 3-0-2.

Dumbbell press on incline press

Beginning Position :

For expansion top part of chest, put your bench under angle of 25-30 degree. It’s the biggest effect. Put your feet on the ground and don’t move them. Back must be flat, no moving, stomach is tensed.

Exercise :

Lift your weights so you form a triangle. Arms are touching on the middle of the body. Lower your weights a little slower than you lift them.

Try to make 3 do 4 series. Pick heavy weights, but not that heavy that you could not make 15 repeats in first series. In other series make about 10 repeats.

Rhythm 3-0-2 (3 sek for lowering weight, no rest, 2 seconds lifting weight)! Between series take a break minute or two.

Fly with cable

Beginning position :

For this exercise you should lean in one constrain position. Remain in this position, feet’s should be wide same as shoulders so you could have stabile position. Back and stomach should be tense. Palms are turned to the ground.

Vježba :

Again try to make a motion in form of triangle. From shoulders, arms should be lowering to the ground. Don’t cross the cables because that reduce effect on chests, joust simply closer your palms. Raise your arms until cables are in shoulder height. Maximum concentration.

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