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…<\/p>\n","protected":false},"author":15,"featured_media":865,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[193,1443,1442,190],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/Lee-Priest-1024x576.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/810"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=810"}],"version-history":[{"count":17,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/810\/revisions"}],"predecessor-version":[{"id":13569,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/810\/revisions\/13569"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/865"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0634 \u0643\u0627\u0645\u0644<\/strong><\/h2>\n
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 In-Set Superset: Dumbbell Bench Press and Flyes \u0668-\u0661\u0660 \u0639\u062f\u0629 \u0641\u064a \u0669\u0660 \u062b\u0627\u0646\u064a\u0629.<\/strong>
\n3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a Low Pulley Push-Ups AMRAP \u0666\u0660 \u062b\u0627\u0646\u064a\u0629 \u0623\u0642\u0635\u0649 \u0639\u062f\u0627\u062a \u062a\u0642\u062f\u0631 \u0639\u0644\u064a\u0647\u0627 *<\/strong>
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 Shifting-Grip Bench Press \u0661\u0660-\u0661\u0665 \u0639\u062f\u0629 \u0669\u0660 \u062b\u0627\u0646\u064a\u0629<\/strong>
\n\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 Back-Off Bench Press \u0661\u0660-\u0661\u0665 \u0639\u062f\u0629 \u0669\u0660 \u062b\u0627\u0646\u064a\u0629<\/strong><\/p><\/blockquote>\n![\"\"](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg\")
<\/a><\/p>\n1- \u062a\u0645\u0631\u064a\u0646\u00a0BOTTOM-START INCLINE BARBELL BENCH PRESS<\/h4>\n
![\"\u062a\u0645\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-BOTTOM-START-INCLINE-BARBELL-BENCH-PRESS.jpg\")
<\/p>\n\n
2- \u062a\u0645\u0631\u064a\u0646 DUMBBELL BENCH PRESS AND FLYES<\/h4>\n
![\"\u062a\u0645\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-DUMBBELL-BENCH-PRESS-AND-FLYES-1024x683.jpg\")
<\/p>\n\n
3- \u062a\u0645\u0631\u064a\u0646 SHIFTING-GRIP BENCH PRESS<\/h4>\n
![\"\u062a\u0645\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-SHIFTING-GRIP-BENCH-PRESS-1024x683.jpg\")
<\/p>\n\n
4- \u062a\u0645\u0631\u064a\u0646 LOW PULLEY PUSH-UPS<\/h4>\n
![\"\u062a\u0645\u0631\u064a\u0646](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/\u062a\u0645\u0631\u064a\u0646-\u0628\u0646\u0634-\u0643\u0627\u0645\u0644-LOW-PULLEY-PUSH-UPS-1024x683.jpg\")
<\/p>\n\n
5- \u062a\u0645\u0631\u064a\u0646 CORE BENCH PRESS<\/h4>\n
![\"CORE](\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/07\/CORE-BENCH-PRESS-1024x683.jpg\")
<\/p>\n\n
\u0627\u0644\u0645\u0635\u062f\u0631: Ironmanmagazine<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"