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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.
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.
The movement is performed lying on the back on a bench, starting weights extended above the chest, meeting at the midsagittal plane. The arms are lowered through an arc passing through the transverse plane, terminating when the arm is roughly parallel to the floor, then returning to the starting position and repeating. [5]
The arms hang straight down. The goal is to bring the arms to the side away from the body at a 90-degree angle. While leverage is most difficult with fully extended elbows, a slight bend is useful as it allows the lifter to maintain awareness of this. This movement is commonly done using dumbbells to add resistance to the weight of the arms.
Single arm: This involves using a single dumbbell and lifting it with one arm. When both arms are exercised in this unilateral manner, it can help to ensure that the arms perform the same amount of work and any excessive muscle imbalances are reduced. For example, in a standard barbell bench press, the right arm may perform 55% of the work and ...
Competitive strongman and World's Strongest Man winner Thor Bjornsson tore his pec while trying to bench press 556 pounds. ... For premium support please call: 800-290-4726 more ways to reach us ...
This upper-body lift workout led by Denise and Katie Austin has dumbbell moves like curls and presses and strength training exercises for toned arms. This upper-body lift workout led by Denise and ...
Two arm rows: Two-arm barbell bent-over-row: [1] This version uses both arms to lift a barbell to the stomach in a bent-forward position. The hands are kept pronated and the back straight. Two-arm dumbbell bent-over-row: [1] The barbell is replaced by two dumbbells, [3] one for each hand.
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