Бучица са клупом једном руком

Bench press dumbbell with one hand — technique exercises:

1. Take the dumbbells and stand up straight. You can also sit on a straight bench.
2. Lift one dumbbell up to shoulder line. Arm is bent at the elbow, the elbow is directed away from the body. Palms face forward. This will be your initial position.
3. On the exhale, lift the dumbbells over itself, fully straightening her arm.
4. Hold the dumbbell in the top position for a second and then slowly lower it to starting position.