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Reverse Pec Deck. Tim Liu, C.S.C.S. Sit down at the machine with your chest supported on the pad. ... RELATED: 11 Best 'Arm Day' Exercises, According to a Trainer. 2. Dumbbell Lateral Raise.
The seated lever fly machine, and the Pec Dec. The seated lever fly involves grasping two handles at shoulder height, and pushing them together while keeping the elbows at a constant angle. [1] When using the Pec Dec machine the hands grip two handles at head height, while the forearms push against two pads at chest height. [2]
Dumbbell flye. The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
Resistance bands are a versatile and affordable tool that can provide an excellent workout for building strength, improving muscle definition, and increasing overall endurance in the chest area ...
Dumbbell flys isolate the chest muscles, providing a deep stretch and contraction that stimulates muscle growth. Lie on a flat bench with a dumbbell in each hand, palms facing inward.
Dumbbell chest fly. The chest fly or pectoral fly (abbreviated to pec fly) primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion. If laterally (externally) rotated, the contribution of the ...
Pull your shoulder blades back and down into the bench as you lower the weights to your chest. Then, press the dumbbells back up to the start position, squeezing your upper pecs and triceps at the ...
"Abs" (torso), e.g., crunch, reverse crunch, leg raise. Most of these exercise can be performed using either dumbbells, a barbell, a Smith machine, a cable machine with adjustable pulleys or a specially-designed apparatus. Two exercises should be chosen for each muscle group. Five sets of the first exercise are performed, and then one set of ...
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