Скачать приложение



This exercise tightens the chest muscles, stretches them, and shapes left and right parts of the chest. It builds up additional support for shoulder muscles.


Sit down on a bench and push your back against the back support.

Your feet should be spread slightly and placed on the floor firmly.

Put your shoulder blades together and push out your chest.

Grasp the handles. Your shoulders should be parallel to the floor.

Your elbow joints should be at 90 degrees.

As you exhale, slowly bring your hands together, contracting your chest muscles and using the strength of your elbows.

Hold at the top for 1-2 seconds and, as you inhale, slowly return to the starting position.

Typical mistakes and tips

Do not straighten your arms completely, your elbows should be slightly bent during the entire movement.

Always keep your elbows at 90degrees, your shoulders should be parallel to the floor.

If you pull away your back from the bench and bend your torso, try to reduce the weight.

Pull the weight to the sides slowly. Open up your arms twice slower than bringing  them back together.

Exercise type: weight
Muscle groups: chest, shoulders