This home chest workout can be performed using any dumbbell or weight plate. You can either lie back from a sitting position while holding the dumbbells, or have a partner hand them to you.
This only allows a certain amount of variation of training angles and ability to work on weaknesses or specialise.
It should be heavy enough to struggle to 2 minutes for best effect.
THat being said, your weight training should be designed around improving your performance in those activities.
Effects of resistance exercise combined with vascular occlusion on muscle function in athletes.
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