PURPOSE OF EXERCISE: To develop the mass of the pectorals. The function of the pectorals is basically to pull the arms and shoulders inward across the body, and this is exactly what you do using a Dumbbell Fly movement. EXECUTION: (1) Lie on a bench holding dumbbells at arm’s length above you, palms facing each […]
Monthly Archives: December 2013
PURPOSE OF EXERCISE: To work the pectoral muscles. One of the advantages of doing Presses on a machine is that the machine stays in a certain groove, precluding any need for spending energy on balance and coordination. This is especially beneficial for people rehabbing a shoulder injury. Also, using a machine, your workout partner can […]
PURPOSE OF EXERCISE: To develop the middle and lower pectoral muscles. EXECUTION: (1) Take a dumbbell in each hand and lie back on a decline bench. Hold the weights at shoulder height, palms facing forward. (2) Lift the dumbbells simultaneously straight up overhead, then lower them slowly back to the starting position. Türkiye’nin en iyi […]
PURPOSE OF EXERCISE: To develop the middle and upper pectoral muscles. You can vary the angle of the incline bench from almost flat to almost upright; the more upright the bench, the more you work the delts. EXECUTION: (1) Take a dumbbell in each hand and lie back on an incline bench. Clean the dumbbells […]
PURPOSE OF EXERCISE: To develop the mass and strength of the middle and outer pectoral muscles. By using dumbbells rather than barbells, you can work the chest muscles through a greater range of motion, and the need to balance and coordinate two separate weights forces stabilizer muscles to assist as well. EXECUTION: (1) Lie on […]
PURPOSE OF EXERCISE: To develop the mass and strength of the pectoral muscles (middle and upper regions) and front deltoids. Changing the angle of the movement so you are pressing at an incline tends to put extra stress on the upper chest muscles and make the deltoids work harder. But you will find you can’t […]
PURPOSE OF EXERCISE: To build mass and strength in the pectorals, front delts, and triceps. The Bench Press is a fundamental compound exercise for the upper body. It produces growth, strength, and muscle density, not only for the chest muscles but for the front deltoids and triceps as well. EXECUTION: (1) Lie on a flat […]
PURPOSE OF EXERCISE: To develop the trapezius muscles. This exercise can be done extremely heavy to thicken the traps, which really helps you in doing back poses. EXECUTION: Stand upright, arms at sides, a heavy dumbbell in each hand. Raise your shoulders up as high as you can, as if trying to touch them to […]
PURPOSE OF EXERCISE: A heavy cheating movement for advanced bodybuilders to strengthen the entire shoulder girdle and upper back. EXECUTION: (1) Choose a heavy barbell and grasp it with an overhand grip, hands about 12 inches apart. Let the bar hang down at arm’s length in front of you. (2) Lift the bar straight up […]
PURPOSE OF EXERCISE: To develop the trapezius and the front deltoids and create separation between deltoids and pectorals. EXECUTION: (1) Stand grasping a barbell with an overhand grip, hands 8 to 10 inches apart. Let the bar hang straight down in front of you. (2) Lift it straight up, keeping it close to your body, […]