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the original position while continuing to bear the load. The hips must remain stationary.
Muscles: Hip and leg muscles
Inclined work
Position: Bench inclined, lying flat on the back, head resting on the back of the bench. The grip
on the bar should be slightly greater than the width of your shoulders.
Movement: Bring the bar back to the chest while inhaling. Exhale when you press the bar,
without jerking, and with the elbows flexed. Return to the initial position while continuing to
bear the load. The lumbar region (lower part of the back) must remain in contact with the bench.
Muscles: Pectorals (upper part), triceps, anterior deltoids.
Press work
The same as before, but with the bench flat. This movement involves all of the pectoral muscles.
"Military" work
