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Pec Deck Fly: Great isolation exercise to hit the inner chest. Sample Chest Workout Routines Beginner Chest Workout. 3 sets of Flat Dumbbell Press (8–10 reps) 3 sets of Incline Push-Ups (10–15 reps) 3 sets of Cable Fly (12–15 reps) Intermediate Chest Workout. 4 sets of Barbell Bench Press (6–8 reps) 4 sets of Incline Dumbbell Press (8 ...
Hold your arms at your sides, with a dumbbell in each hand, palms facing each other. Bend at the elbows until your forearms are parallel to the ground, keeping your elbows tight by your rib cage ...
Progressive Overload is Key: Increase weights or reps regularly, even by small amounts. For example, add 5-10 lbs to your bench press each month or 1-2 reps to isolation exercises weekly to keep progressing. Example Routine. Bench Press: 4 sets of 6-8 reps. Incline Dumbbell Press: 3 sets of 8-10 reps.
Hold a dumbbell in each hand with your palms facing each other, arms extended above your chest. Slowly lower the dumbbells to the sides of your chest, then press them back up to the starting position. Tip: Keep your core engaged and avoid arching your back or sagging your hips. 3.
How to perform this chest exercise: Set the cable pulley to around chest height and stand alongside it it to take up the slack of the cable. Hold the grip attachment in one hand in a neutral grip.
Lie on an incline bench set to around 45 degrees. Grasp the barbell with a grip slightly wider than shoulder-width. Lower the bar to your upper chest. Push the barbell upward until your arms are ...
The main chest muscle is the pectoralis major, which runs across the chest, said Lauren Powell, M.S., C.S.C.S.“You have one on both the left and right sides,” she said. Together, the pectoralis major and pectoralis minor — a muscle located underneath the pectoralis major — are responsible for all horizontal pushing motions plus assisting in vertical pushing motions, Powell explained ...
2 workouts per week / 60 min. per workout. Over four weeks, you'll earn every new inch through hard work, using every piece of equipment in the gym. Dumbbells, barbells, machines, cables, and body weight will each help you tear down your chest to the studs and rebuild it bigger and better than ever. View Sample Workout View Full Calendar
One of the best ways to keep muscles healthy and strong is through exercises called strength training—some-times known as weight lifting or resistance training. Studies at Tufts University have shown that strength training is one of the best ways to fight the weakness and frailty that can come with age.
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