No.
|
Name of the exercise.
|
Muscles worked
|
Instructions
|
Note
|
|
Incline Bench Press
|
Upper Pectoral muscles
|
 Lie on
an incline bench with the back rest tilted at an angle of 300
to 450.Support your legs either on the ground or on the
platform provided for this purpose at the lower end of the bench.
Take
hold of the barbell with your hands grasping the bar far enough apart so
that the forearm forms a right angle to the upper arm when the upper arm
is parallel to the floor.
Keep
your eyes more or less under the bar of the barbell. Tense the stomach
and the lower back muscles.
Now
lift the barbell from the support rack and lock it vertically with
slightly bent arms above the upper part of your pectorals.
Lower the barbell slowly until it touches your pectorals lightly, then
raise it again by extending your arms.
|
Do not bounce the bar off your
chest. Keep your buttocks firmly against the bench throughout
the entire movement. Lifting your buttocks or arching your back
during any part of this movement is cheating and can cause
serious injury.
|
|
Decline Bench Press
|
Lower pectoral muscles.
|
Lie on
a decline bench with the back rest bent down at an angle of 300
to 450.
Carefully lift the bar off the rack and steady the weight over your lower chest.
Slowly lower the bar until it touches your lower chest, pause for a split second and return the bar to the original starting position . Repeat.
|
Do not bounce the bar off your chest.
|
|
Pec-deck flys
|
Greater and lesser pectoral muscles
|
Sit
with the whole upper part of your body supported by the back rest. Place
your feet on the floor. Place your forearms behind the pads or grasp the handles
in such a way that your forearms
are vertical and your upper arms parallel to the floor. Now pull the
grips together in front of the body until they touch.
Open
your arms slowly and simultaneously. In the end position the arms are at
the sides of the body.
From here bring the grips smoothly and without stopping back to the
starting position, where they should touch briefly exactly in the middle
in front of your body.
|
Different machines require different arm and hand positioning. The photo demonstration above is an example of one type.
|
|
|
|
Flat-bench dumbbell flys
|
Outer Pectorals.
|
Lie on
your back on a flat exercise bench. Bend your legs and place your feet
on the end of the bench. Hold a dumbbell in each hand vertically above
your shoulders, keeping your rams slightly bent.
Lower
each dumbbell out to the side in a semicircular movement. During the
downward movement the arms should be bent more. The dumbbells should not
reach behind the axis of your shoulders.
Depending on your flexibility, you can lower the dumbbells to shoulder
level or a few inches below. From the lowest point, lift the weights
without jerking in an even movement back to the starting position.
|
Contraction of the chest muscles at the top of this movement is
critical. The movement is similar to a bird flapping it's wings while in
an inverted position.
|
|
Standing Cable
Cross-overs.
|
Inner Pectoral.
|
Stand between two overhead cable handles. Grasp the handles with palms facing the floor.
While keeping your arms in a semi-locked position, lower the handles towards each other until one crosses over the other).
Contract the chest for a split second at the bottom of the movement and return the handles to the original starting position.
|
You should alternate the cross-over. (For example; on the first repetition the right handle will cross over the left handle. On the second repetition the left handle will cross over the right handle).
|
|
Bench presses on step with tube
|
Greater and lesser pectoral muscles.
|
Lie on
your back on the step. Your legs should be bent and your feet flat on the
floor at the bottom end of the step. Place the tube under the step near
the breast-bone. Then hold the tube slightly more than shoulder-width
apart with your palms pointing towards your feet.
Now
move your hands upwards in a semicircle. In the end position the hands should
be shoulder-width apart and the arms slightly bent.
|
Avoid a hollow back
and do not straighten your arms completely.
|
|
Push-up
|
Greater and lesser pectoral muscles.
|
Your
whole body should be completely straight and stretched. Only the tips of
your toes and the palms should be resting on the ground. The hands are
just under the shoulder axis, flat on the ground. Bend your arms
slightly.
Lower
your body evenly. In the end position the arms are bent at about a right
angle. The tips of your feet provides the pivot of the movement. The
body remains stretched and tense.
|
Do not sag your body.
|
|
|
|
Machine
Dips
|
The lower pectoral
|
Grasp a
parallel dipping bar with your palms facing one another.
Raise your body
until your arms are fully extended. Allow your body to hang naturally
with a slight lean forward. Lower your body as far as possible. Return
to the original starting position and repeat.
|
Do not arch your back all through the motion.
|
|
Machine Pullover
|
The greater pectoral muscles.
|
When
you train with a pullover machine, make sure that the height of the seat
is adjustable. Position the seat so that your shoulders are in line with
the machine's axis of rotation. If possible, fasten your pelvis with a
belt. Rest your head on the head rest. In the starting position, the
upper arms from a vertical extension of the upper part of the
body.
Now
pull your arms down in a semicircular motion in front of your body,
keeping them slightly bent.
At the
finish, your upper arms should be somewhat behind your body. From here
bring your arms slowly and evenly back to the starting position.
|
If you want to involve
the triceps more, you can bend your arms sharply while lowering them.
|
|
Bench Press (Db)
|
General Pectorals
|
While lying on a bench with your legs slightly parted and your feet firmly on the floor, hold two dumbbells with arms extended, palms facing away from your
face.
The dumbbells should nearly touching each other above your chest.
Your back should be straight and firm against the bench and your elbows should be
unlocked.
Slowly lower the dumbbells straight down to the sides of your chest with palms still facing away from your face. Your elbows should be pointing to the
ground.
Raise (push) the weights to the starting position while flexing your chest.
|
Note: Don’t arch your back or bang the weights together. Don’t just let the weights drop to the sides of your chest. Resist the weights downward force by lowering the dumbbells slowly.
|
