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Learn the best chest exercises at home using bodyweight and dumbbells for an upper-body workout to target the pectoral muscles and armpit fat, improve posture.
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.
It makes up the bulk of the chest muscles and lies under the breast. Beneath the pectoralis major is the pectoralis minor muscle. The pectoralis major arises from parts of the clavicle and sternum, costal cartilages of the true ribs, and the aponeurosis of the abdominal external oblique muscle; it inserts onto the lateral lip of the bicipital ...
The push-up requires the work of many muscle groups, with one of the primary muscle groups being the chest muscles, the pectoralis major and the minor. [7] These are the two large chest muscles and the main pushing muscle group of the upper body. When pushing and lowering the body during a push-up, the pectoralis major is doing most of the work.
Muscles targeted: Chest, shoulders, core, back and glutes. Repetitions: Start with 5-8 reps on each side, and increase to 10-15 reps per side as you get stronger. 4.
Spider Curl. Why: The spider curl eliminates all momentum to really target your biceps, thanks to the chest-supported position on the bench. How to Do It: Start with your chest on an adjustable ...
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.
The best arm exercises with dumbbells, resistance bands and bodyweight for an upper body workout to tone your triceps, biceps and shoulders. ... Bending at the elbows, lower your chest toward the ...
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