- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici
Dumbbell bench press tsaye - dabarar motsa jiki:
- Ɗauki dumbbell a kowane hannu kuma ku tsaya tsaye. Faɗin kafaɗa dabam dabam. Sanya hannaye kamar yadda aka nuna a cikin adadi. Ya kamata a lanƙwasa gwiwar hannu a 90°. Wannan zai zama matsayin ku na farko.
- Tsayawa riko da dumbbell kamar yadda aka nuna a cikin adadi yi dumbbell benci danna kan kanka. Ana yin matsi na benci akan exhale.
- Komawa zuwa wurin farawa.
Bidiyo motsa jiki:
atisaye kafadu motsa jiki tare da dumbbells
- Musungiyar Muscle: Kafadu
- Nau'in motsa jiki: Na asali
- Musclesarin tsokoki: Triceps
- Nau'in motsa jiki: Powerarfi
- Kayan aiki: Dumbbells
- Matakan wahala: Matsakaici