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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.
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 ...
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.
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] The anterior deltoids are used as synergists in both variations. The biceps brachii act as a synergist in the seated lever exercise, but not on the Pec Dec due to the raised arm position.
The chest press with a resistance band simulates the traditional barbell or dumbbell bench press, effectively targeting the pectoral muscles. This exercise improves chest strength and helps ...
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 ...
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