Title: Theory / Unimportant / Art / Sport / Body building-Stoppani / Exercice

Name: Bench Press
Definition: Start:
Lie faceup on a bench-press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides so that your upper arms form a 30- to 60-degree angle with your torso. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.

Name: Incline Bench Press
Definition: Start:
Lie on an incline bench-press bench and grasp the racked barbell with a grip that’s slightly wider than shoulder width, palms facing toward the ceiling. Lift the bar off the rack and raise it until your arms are fully extended.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Bend your elbows to lower the bar to your upper chest. At the bottom, your elbows should be out and away from your body but slightly in front of your shoulders. Contract your chest muscles and extend your elbows to press the bar up until your elbows are almost locked out.

Name: Bench-Press bench
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises

Name: Barbell
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises

Name: Incline bench-press bench
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises

Name: Decline bench-press
Definition: Start
Lie back on a decline bench-press bench set to a 30- to 40-degree decline. Grasp the barbell with an overhand grip with both hands slightly wider than shoulder-width apart. Lift the bar off the supports and hold it over your lower chest with your arms extended.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Lower the barbell to your lower chest. Immediately push the bar back up to full extension without locking your elbows out at the top.

Name: Barbell bench-press with bands
Definition: Start
Place an exercise band securely under the bench and secure each barbell cuff onto either side of the barbell. An easy way to secure the ends of the bands on the bar is by placing them between two weight plates. If you cannot place the band under the bench, then use one band on each end of the bar and secure it to a heavy dumbbell on each side under the bar.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Perform the bench press as you normally would as described earlier in this chapter. You can also use the bands in a similar manner on the incline bench press and decline bench press.

Name: Barbell floor press
Definition: Start
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Lower the bar toward your lower chest until the back of your upper arms touch the floor. The bar will be several inches above your chest and will not touch your chest. This is the point of doing the floor press because it lessens the range of motion, which allows you to use more weight. Press the bar up and toward your head so that the bar is above your upper chest in the top position.

Name: Rerverse-grip bench press
Definition: Start
Grasp the barbell with an underhand grip with your hands spaced wider than shoulder-width apart.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Have a spotter help you unrack the bar because it is difficult to do so alone with the underhand grip. Once the bar is positioned over your chest, lower the bar to your lower chest or upper abs and then press the bar back up toward your head. If you must do this exercise alone, unrack the bar with an overhand grip and lower it to your chest. With the bar on your chest, carefully swap your grip from overhand to underhand and perform the exercise. Research shows that this exercise recruits a greater number of muscle fibers in the upper pecs than the overhand grip. You can also use the reverse grip on the incline bench press to further hit the upper pecs.

Name: Smith Machine Flat Bench Press
Definition: Start
Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip spaced slightly wider than shoulder-width apart. Release the safety hooks.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Name: Smith Machine Incline Bench Press
Definition: Start
Position yourself on an incline bench (set to about 30 to 40 degrees) that is positioned in a Smith machine so that the bar lines up with the top of your chest. Grasp the bar with an overhand grip spaced slightly wider than shoulder-width apart. Release the safety hooks.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

Name: Smith Machine Decline Bench Press
Definition: Start
Position yourself on a decline bench (set to about 30 to 45 degrees) that is positioned in a Smith machine so that the bar lines up with the lower part of your chest. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Release the safety hooks.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

Name: One-Arm Smith Machine Bench Press
Definition: Start
Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with a one-hand overhand grip that is spaced slightly wider than shoulder-width apart.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Release the safety hooks and then slowly lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Complete all reps on one arm and then repeat with the other arm.

Name: One-Arm Smith Machine Negative Bench Press
Definition: Start
For those who train alone, doing negative reps is almost impossible. Yet the Smith machine allows you to train with negative reps one arm at a time. Position yourself on a flat bench that is in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with a one-hand overhand grip that is spaced slightly wider than shoulder-width apart.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Release the safety hooks and then slowly lower the bar about a quarter of the way down. From there, resist the bar as long as you can to prevent the bar from lowering to your chest. It should take you no less than 3 seconds and no more than 8 seconds for the weight to reach your chest. If it’s shorter than this, decrease the weight. If it’s longer, increase the weight. Press the bar up using both arms and then repeat on the opposite arm. Alternate arms each rep.

Name: Smith Machine Bench Press Throw
Definition: Start
Position yourself on a flat bench that is in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Slowly lower the bar to your chest and explode the bar off of your chest by pressing the bar back up to full arm extension with as much speed and power as possible. Allow the bar to leave your hands in the top position. Catch the bar on the return with slightly bent elbows without stopping the bar and guide it down to your chest and then immediately perform the next rep.

Name: Smith Machine Reverse-Grip Bench Press
Definition: Start
Position yourself on a flat bench that is in a Smith machine so that the bar lines up with your lower chest or upper abs. Grasp the bar with an underhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.
Page: 536
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Slowly lower the bar to your chest and then press the bar back up to full arm extension, stopping just short of elbow lockout. You can also do this on an incline bench.

Name: Smith Machine
Page: 543
Chapter: 14 Chest
Section: Barbell Pressing Exercises

Name: Flat bench
Page: 544
Chapter: 14 Chest
Section: Barbell Pressing Exercises

Name: Dumbbell Flat bench
Definition: Start
Lie faceup on a flat bench with your feet planted flat on the floor. Hold the dumbbells just outside your chest with your elbows out to your sides, so your upper arms form a 30- to 60-degree angle with your torso.
Page: 544
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lower the dumbbells below chest level.

Name: Incline Dumbbell Press
Definition: Start
Lie squarely on an incline bench, which should be set at a fairly low angle (less than 45 degrees). Hold the dumbbells just outside your shoulders with your elbows out to your sides and your feet planted flat on the floor.
Page: 544
Chapter: 14 Chest
Section: Barbell Pressing Exercises
Definition2: Move
Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lower the dumbbells below chest level.

Name: Decline Bench
Page: 544
Chapter: 14 Chest
Section: Barbell Pressing Exercises

Name: Incline Bench
Page: 544
Chapter: 14 Chest
Section: Barbell Pressing Exercises

Name: Furikake
Definition: Dry Japanese seasoning[1] to be sprinkled on top of cooked rice, vegetables, and fish, or used as an ingredient in onigiri