![]() While pressing down on the bar, you can wrap your fingers around the top of the bar for a firmer hold. The bar moves in a semicircular motion from start to finish. Press down firmly on the pads with your upper arms, lowering the U-shaped bar toward your chest. Place your elbows on the two pads at the open end. Above your head is a large U-shaped bar, with the open part of the U facing out. You begin by sitting on a seat that has a back. This exercise is also performed on a machine that’s found in most gyms. Pick up a relatively light weight plate and hold it over your chest with one hand placed on the left side and one on the right side of the plate whilst lying on a bench
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