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, […]
Category Archives: outer chest
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 […]
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 […]
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 […]
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 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 […]