I-Bench Press isiza ukwakha izicubu eziningi emzimbeni ophezulu. Ungakwenza lokhu kuvivinya umzimba nge-barbell noma ama-dumbbells. Yenza amabhentshi ecindezela njalo njengengxenye yokuzivocavoca okuphezulu komzimba wamandla akhuphukayo kanye nokuthuthukiswa kwemisipha.
Ukuzivocavoca okuhlanganisiwe kuyizintandokazi zabantu abaningi ngesizathu esiqondene kakhulu: basebenza amaqembu amaningi emisipha emzimbeni owodwa. Ibhentshi elijwayelekile
Cindezela, kwenziwe ngaphezulu kwebhentshi eliyisicaba kube yisici esijwayelekile sokuzivocavoca emhlabeni wonke. Hhayi kuphela kulabo abakhuphukile ngokwakha isifuba esikhulayo, kepha
Ngoba futhi ingeza incazelo ezingalweni, ikakhulukazi amahlombe nama-triceps.
Isifuba siqukethe esinye sezicubu ezinkulu kakhulu futhi eziqine emzimbeni womuntu futhi zidinga isikhathi esiningi nokuzimisela ukuzakhela. Ukuqinisa isifuba
Inezinye izinzuzo zezempilo futhi, ngaphandle kokuthuthukisa ukubukeka komuntu. Kunokuhlukahlukana kwenqwaba yokwenza umshini wesifuba kepha ukukwenza
Ebhebheni elisicaba kunciphisa ubungozi bokulimala kokuzilolonga, okwenza kube ngumzimba olula ngisho nakuqala.