{"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\/hi\/8-chest-exercises-that-can-be-done-without-a-bench\/","title":{"rendered":"8 \u091b\u093e\u0924\u0940 \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948 \u0915\u093f \u090f\u0915 \u092c\u0947\u0902\u091a \u0915\u0947 \u092c\u093f\u0928\u093e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948"},"content":{"rendered":"<\/p>\n

\u092c\u0947\u0902\u091a \u0938\u0947 \u0909\u0924\u0930 \u091c\u093e\u0913 \u0914\u0930 \u0907\u0928 \u091a\u093e\u0932\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0947\u0915\u094d\u0938 \u0915\u094b \u092a\u0902\u092a \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0926\u0947\u0902\u0964<\/p>\n

\u0915\u093f\u0924\u0928\u0940 \u092c\u093e\u0930 \u0906\u092a \u0938\u094b\u092e\u0935\u093e\u0930 \u0915\u094b \u091c\u093f\u092e \u092e\u0947\u0902 \u091a\u0932\u093e \u0917\u092f\u093e \u0939\u0948 \u092c\u0938 \u0915\u094b \u0916\u094b\u091c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f \u092c\u0938 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u0930 \u0915\u093e\u092e \u0938\u094d\u091f\u0947\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092a\u0947\u0915\u094d\u0938 \u092c\u0922\u093c\u0928\u0947 \u0926\u0947\u0916 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0915 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948? \u0905\u0915\u094d\u0938\u0930, \u0939\u092e \u0905\u0928\u0941\u092e\u093e\u0928 \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0909\u0938 \u0924\u0930\u0939 \u0938\u0947 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964<\/p>\n

\u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u0924\u094d\u0930 \u0915\u0940 \u0938\u0902\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0947\u0902\u091a \u092a\u0930 \u0939\u092e\u093e\u0930\u0940 \u092a\u0940\u0920 \u092a\u093e\u0930\u094d\u0915 \u0938\u093f\u0930\u094d\u092b \u0907\u0938\u0932\u093f\u090f \u0915\u093f \u092f\u0939 \u091b\u093e\u0924\u0940 \u0926\u093f\u0928 \u0939\u0948 \u0915\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964<\/p>\n

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\u0924\u094b \u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u092a\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0924\u0928\u093e\u0935 \u0915\u0947 \u092c\u093f\u0928\u093e \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092f\u093e \u092f\u0926\u093f \u0906\u092a \u0938\u093f\u0930\u094d\u092b \u092c\u0947\u0902\u091a \u0938\u094d\u091f\u0947\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u0907\u0902\u0924\u091c\u093c\u093e\u0930 \u0915\u0930 \u091c\u093f\u092e \u092e\u0947\u0902 \u090f\u0915 \u0935\u094d\u092f\u0938\u094d\u0924 \u0926\u093f\u0928 \u092a\u0930 \u0938\u094d\u092a\u0937\u094d\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u0940\u092e\u093e\u0930 \u0939\u0948\u0902, \u0935\u0939\u093e\u0902 \u0915\u0908 \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948 \u0915\u093f \u090f\u0915 \u092c\u0947\u0902\u091a \u0915\u0947 \u092c\u093f\u0928\u093e \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0914\u0930 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0939\u092e \u0936\u0930\u094d\u0924 \u0932\u0917\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948 \u0915\u093f \u0907\u0928 \u091a\u093e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0915\u094b\u0908 \u092d\u0940 \u091c\u093f\u092e \u0915\u0947 \u0935\u094d\u092f\u0938\u094d\u0924 \u092d\u093e\u0917 \u092e\u0947\u0902 \u0915\u093f\u092f\u093e \u091c\u093e \u0930\u0939\u093e \u0939\u0948, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u0938\u0930\u0924 \u091c\u0932\u094d\u0926\u0940 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0941\u0936\u0932\u0924\u093e \u0938\u0947 \u0915\u093f\u092f\u093e \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0915\u094d\u0937\u092e \u0939\u094b \u091c\u093e\u090f\u0917\u093e \u0964<\/p>\n

\u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0905\u092a\u0928\u0947 \u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u0915\u0938\u0930\u0924 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u0907\u0928 \u091b\u093e\u0924\u0940 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u090f\u0915 \u092e\u094b\u091f\u093e, \u092b\u0941\u0932\u0930, \u0905\u0927\u093f\u0915 \u0935\u093f\u0915\u0938\u093f\u0924 \u092a\u0947\u0915\u094d\u0938 \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u094b\u0902\u0917\u0947\u0964 \u0914\u0930 \u0924\u0941\u092e \u0905\u092a\u0928\u0940 \u092a\u094d\u0932\u0947\u0932\u093f\u0938\u094d\u091f \u0938\u093f\u0932\u093e\u0908 \u0906\u0926\u092e\u0940 \u0915\u0947 \u0932\u093f\u090f \u0907\u0902\u0924\u091c\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0902\u091a \u0938\u0947 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0902\u0939\u0947\u0902 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e, \u092f\u093e \u0924\u094b \u0964<\/p>\n

8 \u092e\u0947\u0902 \u0938\u0947 1<\/p>\n

\"Female<\/figure>\n

\u092c\u093e\u0930\u0942\u0926\u0940 \u0938\u0941\u0930\u0902\u0917 \u092a\u094d\u0930\u0947\u0938<\/h2>\n

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8 \u092e\u0947\u0902 \u0938\u0947 2<\/p>\n

\"Physically<\/figure>\n

\u0921\u093f\u092a\u094d\u200d\u0932\u094b\u092e\u093e<\/h2>\n

Dips \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0939\u0948\u0902, \u0905\u092d\u0940 \u0924\u0915 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0964 \u0928\u093f\u0915\u091f\u0924\u092e \u0921\u0941\u092c\u0915\u0940 \u0938\u094d\u091f\u0947\u0936\u0928 \u0915\u093e \u092a\u0924\u093e \u0932\u0917\u093e\u090f\u0902 \u0914\u0930 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0921\u0941\u092c\u0915\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u094b \u0925\u094b\u0921\u093c\u093e \u0906\u0917\u0947 \u092a\u0915\u0921\u093c\u0947\u0902\u0964 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0940\u0927\u0947 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0928\u0940\u091a\u0947 \u0915\u0940 \u0913\u0930 \u091d\u0941\u0915\u093e\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938 \u092a\u0940\u0908\u0938\u0940-\u0932\u0915\u094d\u0937\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u0905\u0902\u091c\u093e\u092e \u0926\u0947\u0924\u0947 \u0938\u092e\u092f \u092a\u0940\u0908\u0938\u0940 \u0915\u0947 \u0938\u092d\u0940 \u0939\u093f\u0938\u094d\u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u094b \u091c\u093e\u090f\u0902\u0917\u0947\u0964<\/p>\n

8 \u092e\u0947\u0902 \u0938\u0947 3<\/p>\n

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

\u0915\u0947\u092c\u0932 \u0915\u094d\u0930\u0949\u0938\u0913\u0935\u0930<\/h2>\n

\u0915\u0947\u092c\u0932 \u0915\u094d\u0930\u0949\u0938\u0913\u0935\u0930 \u0915\u0940 \u0938\u0941\u0902\u0926\u0930\u0924\u093e \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u0935\u093f\u0935\u093f\u0927\u0924\u093e\u0913\u0902 \u0906\u092a \u0915\u094b\u0923\u094b\u0902 \u0915\u0940 \u090f\u0915 \u0915\u093f\u0938\u094d\u092e \u0938\u0947 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0939\u0925\u094c\u0921\u093c\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090a\u092a\u0930\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u092f\u093e \u0909\u0928\u094d\u0939\u0947\u0902 \u0928\u093f\u091a\u0932\u0947 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u091c\u092e\u0940\u0928 \u0915\u0947 \u092a\u093e\u0938 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u092c\u0932 \u0915\u094b \u0908\u092e\u093e\u0928\u0926\u093e\u0930 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964 \u090f\u0915 \u0905\u0902\u0924\u0930\u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0914\u0930 \u090f\u0915 \u092e\u093e\u0928\u0915 \u092e\u0915\u094d\u0916\u0940 \u0915\u0947 \u092c\u0940\u091a \u0915\u093e \u0905\u0902\u0924\u0930 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u093e \u0905\u0902\u0924 \u0939\u0948\u0964 \u0915\u0947\u092c\u0932 \u0915\u094d\u0930\u0949\u0938\u0913\u0935\u0930 \u0915\u0947 \u0932\u093f\u090f, \u091b\u093e\u0924\u0940 \u0915\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u091b\u093e\u0924\u0940 \u092d\u093e\u0917 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u0905\u0902\u0924 \u092e\u0947\u0902 \u090f\u0915 “\u090f\u0915\u094d\u0938” \u0906\u0915\u093e\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0926\u0942\u0938\u0930\u0947 \u0915\u0940 \u0913\u0930 \u0939\u0925\u093f\u092f\u093e\u0930 \u0932\u093e\u0913 \u0964<\/p>\n

8 \u092e\u0947\u0902 \u0938\u0947 4<\/p>\n

\"bearded<\/figure>\n

\u092a\u0941\u0936\u0905\u092a<\/h2>\n

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8 \u092e\u0947\u0902 \u0938\u0947 5<\/p>\n

\"Physical<\/figure>\n

\u092b\u094d\u0932\u094b\u0930 \u092a\u094d\u0930\u0947\u0938<\/h2>\n

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8 \u092e\u0947\u0902 \u0938\u0947 6<\/p>\n

\"Bodybuilder<\/figure>\n

\u092a\u0940\u0908\u0938\u0940 \u092b\u094d\u0932\u093e\u0908 \u092e\u0936\u0940\u0928<\/h2>\n

\u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u092e\u0947\u0902 \u091c\u093f\u092e \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092a\u0941\u0930\u093e\u0928\u0940 \u0905\u092d\u0940 \u0924\u0915 \u0915\u0940 \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u091a\u0947\u0938\u094d\u091f \u092e\u0936\u0940\u0928\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u092a\u0940\u0908\u0938\u0940 \u092b\u094d\u0932\u093e\u0908 \u092e\u0936\u0940\u0928 \u0939\u0948\u0964 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0938\u092d\u0940 \u0915\u094b\u0923\u094b\u0902 \u0938\u0947 \u092a\u0940\u0908\u0938\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u093e\u0930\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u0939\u093e\u092f\u0915 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0907\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938 \u092a\u0940\u0908\u0938\u0940 \u092d\u093f\u0928\u094d\u0928\u0924\u093e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u092c\u0939\u0941\u0924 \u092d\u093e\u0930\u0940 \u0928\u0939\u0940\u0902 \u091c\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0914\u0930, \u092c\u091c\u093e\u092f, \u0915\u093f \u0915\u092d\u0940 \u0907\u0924\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u092e\u0928\/ \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u091b\u093e\u0924\u0940 \u0915\u0947 \u092d\u0940\u0924\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u0947 \u0915\u0947\u0902\u0926\u094d\u0930 \u092e\u0947\u0902 \u0928\u093f\u091a\u094b\u0921\u093c\u0947\u0902\u0964 \u090f\u0915 \u0905\u0932\u0917 \u0915\u0926\u092e \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u090f\u0915 \u0924\u0930\u092b\u093e \u092a\u0940\u0908\u0938\u0940 \u092b\u094d\u0932\u093e\u0908 \u092d\u093f\u0928\u094d\u0928\u0924\u093e \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u090f\u0915 \u0939\u093e\u0925 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n

8 \u092e\u0947\u0902 \u0938\u0947 7<\/p>\n

\"Muscular<\/figure>\n

\u092c\u0940\u0913\u092f\u0942 \u092a\u0941\u0936\u0905\u092a<\/h2>\n

Much like the standard pushup, the BOSU variation is a great finisher that burns out the pectoral muscles while simultaneously engaging various regions of the core. Place your hands on the sides of a BOSU ball and slowly lower your body towards the base in a 4 second count before bringing it back up again in a slow and controlled manner. This unique variation is a solid way to work the abdominals while improving stability and overall functionality.<\/p>\n

8 OF 8<\/p>\n

\"Osamoj<\/figure>\n

\u0938\u094d\u0935\u0947\u0902\u0921 \u092a\u094d\u0930\u0947\u0938<\/h2>\n

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

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