Polygon Ejection from Laying - Chest

For this movement you need bench with changing slope. Usually start with ejection dumbbell from horizontal laying - hands over chest, slowly lowering it until the top part goes parallel to the floor line. After 8 iterations increase bench slope of 30 ° and still ejection. After 8 iterations new again raise the corner of the bench at 70 ° and back to 8 repetitions.

Note: The rest among the three "eight" is as much as you need time to adjust the bench. If you do not have a bench, two part exercise - ejection of a horizontal leg and the ejection of polunaklon - with a total of 20-24 repetitions.