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Reverse Pec Deck. Tim Liu, C.S.C.S. ... Dumbbell Lateral Raise. Tim Liu, C.S.C.S. Start by standing tall with a dumbbell in each hand. Bring the weights up and out to your sides, where your arms ...
Then, press the dumbbells back up to the start position, squeezing your upper pecs and triceps at the top. Perform three sets of 10 to 12 reps. 8. Machine Seated Leg Curls ... Reverse Pec Deck ...
A machine fly, alternatively called a seated lever fly or "pec deck" fly is a strength training exercise based on the free weight chest fly. As with the chest fly, the hand and arm move through an arc while the elbow is kept at a constant angle. Flyes are used to work the muscles of the upper body, primarily the sternal head of the pectoralis ...
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.
Reverse grip: A reverse grip bench press utilizes an underhand (supinated) grip on the bar. A supinated grip externally rotates the humerus , which puts the shoulders in a much more favorable position for the lift, decreasing injury potential without compromising the range of motion.
Exercises that include horizontal adduction and elbow extensions such as the barbell bench press, dumbbell bench press, and machine bench press induce high activation of the pectoralis major in the sternocostal region. Heavy loads are strongly correlated with pectoralis major activation. [11]
Well known as the complete shot or reverse STO, this is a move in which a wrestler stands side-to-side and slightly behind with the opponent, facing in the opposite direction, and reaches around the opponent's torso with one arm across the opponent's chest with their hand holding on to their other hand which is behind the opponent's head.
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