Banc de développé couchéBarre olympiqueDisques
AdvancedDosage recommandé
Séries
3-5
Reps
3-6 Rest 3-5 min (strength). 3-4 x 8-12 reps Rest 2 min (hypertrophy)
TIMER
REPOS
REPOS
ChestShouldersArms
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Execution
1
Lie on the bench, eyes under the bar, feet flat on the floor
2
Retract shoulder blades, shoulders back and down
3
Overhand grip slightly wider than shoulder width
4
Unrack the bar (with spotter if using significant load)
5
Lower the bar toward mid-chest in a controlled manner
6
Touch the chest lightly without bouncing
7
Push upward to full arm extension
