פולשטענדיק האַנטעל באַנק דרוק

Comprehensive dumbbell bench press — technique exercises:

1. Stand straight with feet shoulder width apart, a dumbbell in each hand.
2. Arms out to the sides. Hands and body should be relative to each other in the form of the letter “T”.Hands should be parallel to the floor and perpendicular to the torso. Palms facing forward. This will be your initial position.
3. On the exhale, squat down, bending your knees and keeping your back straight. The squat is performed until thighs are parallel to the floor. Simultaneously with the squat, move your arms forward in front of him as shown in the figure.
4. Next, stand up and simultaneously perform dilution of the hand-to-hand to its original position.