Author Archives: tavi castro

MACHINE Flys

PURPOSE OF EXERCISE: To build middle chest size and definition and striations in the pectoral muscles. Fly machines are not your best choice for building mass, but are very useful in creating definition. EXECUTION: Many gyms are equipped with a variety of “pec decks” that approximate the flying motion. When using these in your training, […]

FLAT BENCH CABLE CROSSOVERS

PURPOSE OF EXERCISE: To develop and define the middle and inner pectoral muscles. EXECUTION: (1) Lie on a flat bench between two floor-level pulleys. Take a handle in each hand and bring your hands together at arm’s length above you, palms facing each other. (2) With your elbows slightly bent, lower your hands out to […]

BENT-FORWARD CABLE CROSSOVERS

PURPOSE OF EXERCISE: To work the inside of the middle and lower pectoral muscles. EXECUTION: (1) Using two floor-level pulleys, grasp a handle in each hand and bend forward, extending your arms out to either side. (2) Draw your hands toward each other, allow them to cross, and continue pulling until you feel your pectorals […]

STANDING CABLE CROSSOVERS

PURPOSE OF EXERCISE: To develop the inside of the pectoral muscle. Doing a flying motion using cables to provide resistance is a specialized exercise that works the center of the pecs and brings out those impressive cross striations, as well as develops the middle and lower pectoral region. EXECUTION: (1) To do this movement from […]

INCLINE DUMBBELL FLYS

PURPOSE OF EXERCISE: To build the mass of the upper pectorals. EXECUTION: These Flys are done like normal Dumbbell Flys, except you lie on an incline bench, with your head higher than your hips. (1) Lie on the bench with the dumbbells held straight overhead, palms facing each other. (2) Lower them out and down […]

DUMBBELL FLYS

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 […]

Smith Machine Presses

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 […]

DECLINE DUMBBELL PRESSES

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 […]

INCLINE DUMBBELL PRESSES

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 […]