{"id":14491,"date":"2024-05-25T00:00:58","date_gmt":"2024-05-25T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14491"},"modified":"2024-05-25T17:25:51","modified_gmt":"2024-05-25T17:25:51","slug":"8-chest-exercises-that-can-be-done-without-a-bench","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/8-chest-exercises-that-can-be-done-without-a-bench\/","title":{"rendered":"8 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0645\u0646 \u062f\u0648\u0646 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621"},"content":{"rendered":"<\/p>\n

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\u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062f\u0645\u062c \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u0628\u064a\u0643\u0633 \u0623\u0643\u062b\u0631 \u0633\u0645\u0643\u0627 \u0648\u0623\u0643\u0645\u0644 \u0648\u0623\u0643\u062b\u0631 \u062a\u0637\u0648\u0631\u0627. \u0648\u0644\u0646 \u062a\u0636\u0637\u0631 \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u062d\u062a\u0649 \u064a\u0646\u0632\u0644 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0630\u064a \u064a\u0635\u0645\u0645 \u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647 \u0645\u0646 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0623\u064a\u0636\u0627.<\/p>\n

1 \u0645\u0646 8<\/p>\n

\"Female<\/figure>\n

\u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0623\u0644\u063a\u0627\u0645 \u0627\u0644\u0623\u0631\u0636\u064a\u0629<\/h2>\n

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2 \u0645\u0646 8<\/p>\n

\"Physically<\/figure>\n

\u062a\u0631\u0627\u062c\u0639<\/h2>\n

\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629. \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0623\u0642\u0631\u0628 \u0645\u062d\u0637\u0629 \u062a\u0631\u0627\u062c\u0639 \u0648\u0642\u0628\u0636\u0629 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647 \u0623\u0628\u0639\u062f \u0642\u0644\u064a\u0644\u0627 \u0639\u0646 \u062a\u0631\u0627\u062c\u0639 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u0645\u0627\u0644\u0629 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0644\u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644. \u0633\u064a\u062a\u0645 \u062a\u0646\u0634\u064a\u0637 \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u0645\u0646 pec \u0639\u0646\u062f \u062a\u0646\u0641\u064a\u0630 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641.<\/p>\n

3 OF 8<\/p>\n

\"Henry-Pierre-Ano-Crossover-Cable-Pull-Position-One-Exercise\"<\/figure>\n

\u0643\u0631\u0648\u0633 \u0643\u0627\u0628\u0644<\/h2>\n

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4 OF 8<\/p>\n

\"bearded<\/figure>\n

\u062f\u0641\u0639<\/h2>\n

\u0648\u0644\u0639\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u062d\u0648\u0644\u0647\u0627\u060c \u0648\u064a\u0633\u062a\u062e\u062f\u0645 pushup \u0643\u0639\u0644\u0627\u0645\u0629 \u0642\u064a\u0627\u0633\u064a\u0629 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0634\u0627\u0645\u0644\u0629 \u0628\u064a\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0639\u0633\u0643\u0631\u064a\u064a\u0646 \u0648\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0645\u062f\u0627\u0631\u0633 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621. \u062e\u0644\u0637 \u0639\u0646\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0646\u0641\u064a\u0630 pushup \u0642\u0628\u0627\u0644\u0629 \u0643\u0631\u0629 \u0627\u0644\u0637\u0628 \u0623\u0648 \u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u062e\u0637\u0648\u0627\u062a \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u062c\u0632\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u0635\u062f\u0631. \u062a\u0628\u062f\u0623 \u0645\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u0642\u0637 \u0623\u0648\u0633\u0639 \u0642\u0644\u064a\u0644\u0627 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641 \u0648\u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u062d\u062a\u0649 triceps \u0627\u0644\u062e\u0627\u0635 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/p>\n

5 OF 8<\/p>\n

\"Physical<\/figure>\n

\u0645\u0637\u0628\u0639\u0629 \u0627\u0644\u0637\u0627\u0628\u0642<\/h2>\n

\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0642\u062f \u0636\u0631\u0628 \u0647\u0636\u0628\u0629\u060c \u0648\u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0643\u0644\u0645\u0629 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0645\u0624\u0643\u062f\u0629 \u0644\u0627\u0637\u0644\u0627\u0642 \u0627\u0644\u0646\u0627\u0631 \u0644\u0643\u0633\u0631 \u062a\u0645\u0627\u0645\u0627 \u0647\u0630\u0627 \u0627\u0644\u062d\u0627\u062c\u0632 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644. \u0628\u0628\u0633\u0627\u0637\u0629 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u062d\u062a \u0634\u0631\u064a\u0637 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0644\u062d\u0629 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629. \u0648\u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0647\u0646\u0627 \u0647\u0648 \u0623\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u064a\u0646\u062a\u0647\u064a \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 triceps. \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0643\u0644\u0645\u0629 \u0633\u0648\u0641 \u0645\u0633\u0627\u0639\u062f\u0629 \u0647\u0627\u0626\u0644\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u062a\u0623\u0645\u064a\u0646 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0646\u0642\u0637\u0629 \u0636\u0639\u0641.<\/p>\n

6 OF 8<\/p>\n

\"Bodybuilder<\/figure>\n

\u0628\u064a\u0643 \u064a\u0637\u064a\u0631 \u0622\u0644\u0629<\/h2>\n

\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0642\u062f\u0645 \u0622\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631 \u0628\u0639\u062f \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u0647\u0648 \u0622\u0644\u0629 \u0627\u0644\u0637\u064a\u0631\u0627\u0646 \u0628\u064a\u0643. \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0627 \u0643\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u0628\u0639\u064a \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u062d\u0642\u0627 \u0639\u0644\u0649 \u0636\u0631\u0628 \u0639\u0636\u0644\u0627\u062a \u0628\u064a\u0643 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0632\u0648\u0627\u064a\u0627. \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 pec \u062d\u0627\u0648\u0644 \u0623\u0646 \u0644\u0627 \u062a\u0630\u0647\u0628 \u062b\u0642\u064a\u0644\u0629 \u062c\u062f\u0627\u060c \u0648\u0628\u062f\u0644\u0627 \u0645\u0646 \u0630\u0644\u0643\u060c \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062c\u0639\u0644 \u0630\u0644\u0643 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649 \u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0639\u0642\u0644 \/ \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0627\u0645\u0629 \u062c\u062f\u0627. \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0645\u0631\u0643\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062a\u0646\u0634\u064a\u0637 \u062d\u0642\u0627 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0627\u0644\u0635\u062f\u0631. \u0644\u062e\u0637\u0648\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u0644\u062a\u0628\u0627\u064a\u0646 \u0627\u0644\u0637\u064a\u0631\u0627\u0646 \u0628\u064a\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f.<\/p>\n

7 OF 8<\/p>\n

\"Muscular<\/figure>\n

\u0628\u0648\u0633\u0648 \u0628\u0648\u0634\u0648\u0628<\/h2>\n

\u0645\u062b\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 pushup \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629\u060c \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 BOSU \u0647\u0648 \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0623\u0646 \u064a\u062d\u0631\u0642 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u064a\u0629 \u0641\u064a \u062d\u064a\u0646 \u0625\u0634\u0631\u0627\u0643 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u0645\u0646\u0627\u0637\u0642 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u062c\u0648\u0647\u0631. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0643\u0631\u0629 BOSU \u0648\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u0639\u062f 4 \u062b\u0627\u0646\u064a\u0629 \u0642\u0628\u0644 \u0625\u0639\u0627\u062f\u062a\u0647 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u0637\u0631\u064a\u0642\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u062e\u0627\u0636\u0639\u0629 \u0644\u0644\u0631\u0642\u0627\u0628\u0629. \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0641\u0631\u064a\u062f \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0635\u0644\u0628\u0629 \u0644\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n

8 OF 8<\/p>\n

\"Osamoj<\/figure>\n

\u0633\u0641\u064a\u0646\u062f \u0628\u0631\u0633<\/h2>\n

\u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0633\u0641\u064a\u0646\u062f \u0647\u064a \u062d\u0631\u0643\u0629 \u0641\u0631\u064a\u062f\u0629 \u0645\u0646 \u0646\u0648\u0639\u0647\u0627 \u0644\u0623\u0646\u0647\u0627 \u062a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0644\u0648\u062d\u0629 \u0648\u0644\u0643\u0646 \u0644\u0627 \u062c\u0631\u0633. \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0623\u0645\u0633\u0643 \u0644\u0648\u062d\u0629 \u0648\u0632\u0646\u0647\u0627 45 \u0631\u0637\u0644\u0627 (\u0623\u0648 \u0644\u0648\u062d\u062a\u064a\u0646 \u0628\u0648\u0632\u0646 25 \u0631\u0637\u0644\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629) \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0628\u062f\u0623 \u0641\u064a \u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u062f\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631. \u0623\u0639\u062f \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629. \u0647\u0630\u0627 \u0627\u0644\u0634\u0643\u0644 \u0645\u0646 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0633\u0648\u0641 \u064a\u0636\u0639 \u062a\u0631\u0643\u064a\u0632\u0627 \u0625\u0636\u0627\u0641\u064a\u0627 \u0639\u0644\u0649 \u062e\u0644\u0642 \u062a\u0639\u0631\u064a\u0641 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u064a\u0643.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

\u0627\u0644\u0646\u0632\u0648\u0644 \u0645\u0646 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0648\u0625\u0639\u0637\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u0631\u0643\u0627\u062a \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0636\u062e \u0645\u0627 \u064a\u0635\u0644 \u0628\u064a\u0643\u0633 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0643\u0645 \u0645\u0631\u0629 \u062f\u062e\u0644\u062a \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 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