{"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\/ru\/8-chest-exercises-that-can-be-done-without-a-bench\/","title":{"rendered":"8 \u0423\u041f\u0420\u0410\u0416\u041d\u0415\u041d\u0418\u0419 \u0414\u041b\u042f \u0413\u0420\u0423\u0414\u0418, \u041a\u041e\u0422\u041e\u0420\u042b\u0415 \u041c\u041e\u0416\u041d\u041e \u0414\u0415\u041b\u0410\u0422\u042c \u0411\u0415\u0417 \u0421\u041a\u0410\u041c\u0415\u0419\u041a\u0418"},"content":{"rendered":"<\/p>\n

\u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435 \u0441\u043e \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0438 \u0438 \u043f\u043e\u043f\u0440\u043e\u0431\u0443\u0439\u0442\u0435 \u044d\u0442\u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u043d\u0430\u043a\u0430\u0447\u0430\u0442\u044c \u0441\u0432\u043e\u0439 \u043f\u0435\u043a.<\/p>\n

\u041a\u0430\u043a \u0447\u0430\u0441\u0442\u043e \u0432\u044b \u0437\u0430\u0445\u043e\u0434\u0438\u043b\u0438 \u0432 \u0441\u043f\u043e\u0440\u0442\u0437\u0430\u043b \u0432 \u043f\u043e\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u0438\u043a, \u0447\u0442\u043e\u0431\u044b \u043e\u0431\u043d\u0430\u0440\u0443\u0436\u0438\u0442\u044c, \u0447\u0442\u043e \u043f\u043e\u0447\u0442\u0438 \u043a\u0430\u0436\u0434\u0430\u044f \u0440\u0430\u0431\u043e\u0447\u0430\u044f \u0441\u0442\u0430\u043d\u0446\u0438\u044f \u0437\u0430\u043f\u043e\u043b\u043d\u0435\u043d\u0430 \u043f\u0430\u0440\u043d\u044f\u043c\u0438, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u0445\u043e\u0442\u044f\u0442 \u0432\u044b\u0440\u0430\u0441\u0442\u0438\u0442\u044c \u0441\u0432\u043e\u0438 \u043f\u0435\u0447\u0438? \u0414\u043e\u0432\u043e\u043b\u044c\u043d\u043e \u0447\u0430\u0441\u0442\u043e \u043c\u044b \u0433\u043e\u0442\u043e\u0432\u044b \u0443\u0433\u0430\u0434\u0430\u0442\u044c. \u041d\u043e \u0442\u0430\u043a \u043d\u0435 \u0434\u043e\u043b\u0436\u043d\u043e \u0431\u044b\u0442\u044c.<\/p>\n

\u0412\u0430\u043c \u043d\u0435 \u043d\u0443\u0436\u043d\u043e \u043f\u0430\u0440\u043a\u043e\u0432\u0430\u0442\u044c \u043d\u0430\u0448\u0443 \u0441\u043f\u0438\u043d\u0443 \u043d\u0430 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 \u0432\u0441\u0435\u0439 \u0432\u0430\u0448\u0435\u0439 \u0441\u0435\u0441\u0441\u0438\u0438 \u0442\u043e\u043b\u044c\u043a\u043e \u043f\u043e\u0442\u043e\u043c\u0443, \u0447\u0442\u043e \u044d\u0442\u043e \u0434\u0435\u043d\u044c \u0433\u0440\u0443\u0434\u0438.<\/p>\n

\u0412 \u0442\u043e \u0432\u0440\u0435\u043c\u044f \u043a\u0430\u043a \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0430 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0441\u044f \u0434\u043b\u044f \u0441\u0430\u043c\u043e\u0433\u043e \u043f\u043e\u043f\u0443\u043b\u044f\u0440\u043d\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043d\u0430 \u0433\u0440\u0443\u0434\u044c, \u0436\u0438\u043c\u0430 \u043b\u0435\u0436\u0430, \u043e\u043d\u0430 \u0442\u0430\u043a\u0436\u0435 \u0438\u043c\u0435\u0435\u0442 \u0441\u0432\u043e\u0438 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043a\u0438. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u043d\u0438\u0435 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0438 \u043c\u043e\u0436\u0435\u0442 \u0441\u043e\u0437\u0434\u0430\u0442\u044c \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u0434\u0435\u043b\u044c\u0442\u044b. \u042d\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0432\u044b\u0437\u0432\u0430\u0442\u044c \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443 \u043d\u0430 \u0434\u0435\u043b\u044c\u0442\u043e\u0432\u0438\u0434\u043d\u0443\u044e \u043c\u044b\u0448\u0446\u0443, \u0447\u0442\u043e \u043c\u043e\u0436\u0435\u0442 \u0432\u044b\u0437\u0432\u0430\u0442\u044c \u0431\u043e\u043b\u044c \u0443 \u043b\u044e\u0434\u0435\u0439 \u0441 \u0442\u0440\u0430\u0432\u043c\u043e\u0439 \u043f\u043b\u0435\u0447\u0430.<\/p>\n

\u041f\u043e\u044d\u0442\u043e\u043c\u0443, \u0435\u0441\u043b\u0438 \u0432\u044b \u0445\u043e\u0442\u0438\u0442\u0435 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0433\u0440\u0443\u0434\u0438 \u0431\u0435\u0437 \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e\u0439 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 \u043d\u0430 \u043f\u043b\u0435\u0447\u0438, \u0438\u043b\u0438 \u0435\u0441\u043b\u0438 \u0432\u0430\u043c \u043f\u0440\u043e\u0441\u0442\u043e \u043d\u0430\u0434\u043e\u0435\u043b\u043e \u0436\u0434\u0430\u0442\u044c, \u043f\u043e\u043a\u0430 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0430 \u043e\u0447\u0438\u0441\u0442\u0438\u0442\u0441\u044f \u0432 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u043d\u044b\u0439 \u0434\u0435\u043d\u044c \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u043c \u0437\u0430\u043b\u0435, \u0435\u0441\u0442\u044c \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0439, \u043a\u043e\u0442\u043e\u0440\u044b\u0435 \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0431\u0435\u0437 \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0438. \u0418 \u0441\u0430\u043c\u043e\u0435 \u043f\u0440\u0438\u044f\u0442\u043d\u043e\u0435 \u0442\u043e, \u0447\u0442\u043e \u043c\u044b \u0433\u043e\u0442\u043e\u0432\u044b \u043f\u043e\u0441\u043f\u043e\u0440\u0438\u0442\u044c, \u0447\u0442\u043e \u043d\u0438 \u043e\u0434\u043d\u043e \u0438\u0437 \u044d\u0442\u0438\u0445 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439 \u043d\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0435\u0442\u0441\u044f \u0432 \u0437\u0430\u043d\u044f\u0442\u043e\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u043d\u043e\u0433\u043e \u0437\u0430\u043b\u0430, \u043f\u043e\u044d\u0442\u043e\u043c\u0443 \u0432\u044b \u0441\u043c\u043e\u0436\u0435\u0442\u0435 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u0442\u044c \u0441\u0432\u043e\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u0438 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0435\u0435.<\/p>\n

\u041a\u0430\u043a \u0442\u043e\u043b\u044c\u043a\u043e \u0432\u044b \u043d\u0430\u0447\u043d\u0435\u0442\u0435 \u0432\u043a\u043b\u044e\u0447\u0430\u0442\u044c \u044d\u0442\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0433\u0440\u0443\u0434\u0438 \u0432 \u0441\u0432\u043e\u044e \u0435\u0436\u0435\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u0443\u044e \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0443, \u0432\u044b \u0437\u0430\u043c\u0435\u0442\u0438\u0442\u0435 \u0431\u043e\u043b\u0435\u0435 \u0442\u043e\u043b\u0441\u0442\u044b\u0439, \u043f\u043e\u043b\u043d\u044b\u0439, \u0431\u043e\u043b\u0435\u0435 \u0440\u0430\u0437\u0432\u0438\u0442\u044b\u0439 \u043f\u0435\u043a. \u0418 \u0432\u0430\u043c \u043d\u0435 \u043f\u0440\u0438\u0434\u0435\u0442\u0441\u044f \u0436\u0434\u0430\u0442\u044c, \u043f\u043e\u043a\u0430 \u043f\u0430\u0440\u0435\u043d\u044c, \u0430\u0434\u0430\u043f\u0442\u0438\u0440\u0443\u044f \u0441\u0432\u043e\u0439 \u043f\u043b\u0435\u0439\u043b\u0438\u0441\u0442, \u0432\u0441\u0442\u0430\u0435\u0442 \u0441\u043e \u0441\u043a\u0430\u043c\u0435\u0439\u043a\u0438 \u0437\u0430\u043f\u0430\u0441\u043d\u044b\u0445, \u0447\u0442\u043e\u0431\u044b \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u044d\u0442\u043e.<\/p>\n

1 \u0418\u0417 8<\/p>\n

\"Female<\/figure>\n

\u041b\u044d\u043d\u0434\u043c\u0430\u0439\u043d \u041f\u0440\u0435\u0441\u0441<\/h2>\n

\u041f\u0440\u0435\u0441\u0441 \u0434\u043b\u044f \u043d\u0430\u0437\u0435\u043c\u043d\u044b\u0445 \u043c\u0438\u043d \u043f\u0440\u0435\u0434\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u0441\u043e\u0431\u043e\u0439 \u043f\u0440\u043e\u0441\u0442\u043e\u0435, \u043d\u043e \u0438\u043d\u043d\u043e\u0432\u0430\u0446\u0438\u043e\u043d\u043d\u043e\u0435 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u043f\u0440\u0435\u0434\u043d\u0430\u0437\u043d\u0430\u0447\u0435\u043d\u043d\u043e\u0435 \u0432 \u043e\u0441\u043d\u043e\u0432\u043d\u043e\u043c \u0434\u043b\u044f \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u043c\u044b\u0448\u0446 \u0433\u0440\u0443\u0434\u0438. \u0427\u0442\u043e\u0431\u044b \u043d\u0430\u0441\u0442\u0440\u043e\u0438\u0442\u044c \u044d\u0442\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435, \u043f\u043e\u043c\u0435\u0441\u0442\u0438\u0442\u0435 \u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u0443\u044e \u043e\u043b\u0438\u043c\u043f\u0438\u0439\u0441\u043a\u0443\u044e \u0448\u0442\u0430\u043d\u0433\u0443 \u0432 \u0443\u0433\u043e\u043b \u0438\u043b\u0438 \u043d\u0430 \u043d\u0430\u0432\u0435\u0441\u043d\u0443\u044e \u043c\u0438\u043d\u0443, \u0434\u043e\u0431\u0430\u0432\u0438\u0432 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u044e\u0449\u0435\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0432\u0435\u0441\u0430 \u043a \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043b\u043e\u0436\u043d\u043e\u043c\u0443 \u043a\u043e\u043d\u0446\u0443 \u0448\u0442\u0430\u043d\u0433\u0438. \u0412\u043e\u0437\u044c\u043c\u0438\u0442\u0435 \u0443\u0442\u044f\u0436\u0435\u043b\u0435\u043d\u043d\u044b\u0439 \u043a\u043e\u043d\u0435\u0446 \u043e\u0434\u043d\u043e\u0439 \u0440\u0443\u043a\u043e\u0439 \u0438 \u0438\u0437 \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u044f \u0441\u0442\u043e\u044f \u043e\u0442\u0442\u043e\u043b\u043a\u043d\u0443\u0442\u044c \u0448\u0442\u0430\u043d\u0433\u043e\u0439 \u0432\u0432\u0435\u0440\u0445. \u042d\u0442\u043e \u0441\u0434\u0435\u043b\u0430\u0435\u0442 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0430\u043a\u0446\u0435\u043d\u0442 \u043d\u0430 \u0440\u043e\u0441\u0442\u0435 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0433\u0440\u0443\u0434\u043d\u043e\u0439 \u043a\u043b\u0435\u0442\u043a\u0438.<\/p>\n

2 \u0418\u0417 8<\/p>\n

\"Physically<\/figure>\n

\u043e\u043a\u0443\u043d\u0430\u0442\u044c<\/h2>\n

\u0414\u0438\u043f\u044b \u044f\u0432\u043b\u044f\u044e\u0442\u0441\u044f \u0431\u0430\u0437\u043e\u0432\u044b\u043c\u0438, \u043d\u043e \u043e\u0447\u0435\u043d\u044c \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c\u0438. \u041d\u0430\u0439\u0434\u0438\u0442\u0435 \u0431\u043b\u0438\u0436\u0430\u0439\u0448\u0443\u044e \u0441\u0442\u0430\u043d\u0446\u0438\u044e \u043f\u043e\u0433\u0440\u0443\u0436\u0435\u043d\u0438\u044f \u0438 \u0437\u0430\u0445\u0432\u0430\u0442\u0438\u043c \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435 \u043e\u0431\u0435\u0438\u043c\u0438 \u0440\u0443\u043a\u0430\u043c\u0438 \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0434\u0430\u043b\u044c\u0448\u0435 \u0434\u0440\u0443\u0433 \u043e\u0442 \u0434\u0440\u0443\u0433\u0430, \u0447\u0435\u043c \u043e\u0431\u044b\u0447\u043d\u044b\u0439 \u0442\u0440\u0438\u0446\u0435\u043f\u0441. \u0421\u043e\u0441\u0440\u0435\u0434\u043e\u0442\u043e\u0447\u044c\u0442\u0435\u0441\u044c \u043d\u0430 \u043d\u0430\u043a\u043b\u043e\u043d\u0435 \u0442\u0435\u043b\u0430 \u0432\u043d\u0438\u0437, \u0430 \u043d\u0435 \u0432 \u0432\u0435\u0440\u0442\u0438\u043a\u0430\u043b\u044c\u043d\u043e\u043c \u043f\u043e\u043b\u043e\u0436\u0435\u043d\u0438\u0438, \u0447\u0442\u043e\u0431\u044b \u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u0442\u044c \u043c\u044b\u0448\u0446\u044b \u0433\u0440\u0443\u0434\u0438. \u0412\u0441\u0435 \u0447\u0430\u0441\u0442\u0438 \u043f\u0435\u043a\u0430 \u0431\u0443\u0434\u0443\u0442 \u0430\u043a\u0442\u0438\u0432\u0438\u0440\u043e\u0432\u0430\u043d\u044b \u043f\u0440\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u0438 \u044d\u0442\u043e\u0433\u043e \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f, \u043e\u0440\u0438\u0435\u043d\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0433\u043e \u043d\u0430 \u043f\u0435\u043a.<\/p>\n

3 OF 8<\/p>\n

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

Cable Crossover<\/h2>\n

The beauty of cable crossovers is the different variations you can use to hammer the chest muscles from a variety of angles. Place the cables in upright position to focus on upper chest development or place them near the ground for lower chest development. The difference between a crossover and a standard fly is the end of the movement. For the cable crossover, bring the arms towards each other forming an \u201cX\u201d shape at the end of each rep to stimulate the inner pectoral portion of the chest.<\/p>\n

4 OF 8<\/p>\n

\"bearded<\/figure>\n

Pushup<\/h2>\n

Perhaps the most basic bodyweight exercise around, the pushup is used as a standard marker for overall fitness among military and school children alike. Mix it up by performing the pushup off a medicine ball or elevate your legs by placing feet on steps to hit different portions of the chest. Start with your arms just slightly wider than shoulder width and go downwards until your triceps are parallel to the ground.\u00a0<\/p>\n

5 OF 8<\/p>\n

\"Physical<\/figure>\n

Floor Press<\/h2>\n

If your bench press has hit a plateau, the floor press is a sure fire way to completely break that barrier down. Simply lie with your back on the floor and get underneath the bar to perform the pressing movement in the same manner as a conventional bench press. The main difference here will be that the repetition ends once the triceps hit the floor. The floor press will aide tremendously in improving the lockout portion of the press if it\u2019s a weak point.<\/p>\n

6 OF 8<\/p>\n

\"Bodybuilder<\/figure>\n

Pec Fly Machine<\/h2>\n

One of the oldest yet most effective chest machines in gyms across the world is the pec fly machine. Use this as an accessory movement to really focus on hitting the pec muscles from all angles. While performing this pec variation try not to go too heavy and, instead, focus on making that ever so important mind\/muscle connection. Squeeze at the center of the movement to really activate the inner portion of the chest. For a different move, you can try using one arm at a time for a unilateral pec fly variation.<\/p>\n

7 OF 8<\/p>\n

\"Muscular<\/figure>\n

BOSU Pushup<\/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

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

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