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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.
The main movers of your chest are the pectoral muscles—more commonly known as your pecs. The pectoralis major is the larger of the two, sitting on top of the smaller pectoralis minor.
Keep reading for the 10 best muscle-building exercises for beginners. And when you're finished, be sure to check out these 12 Essential Rules To Get Back Into Shape After a Long Break . 1.
This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'.
The seated lever fly machine, and the Pec Dec. The seated lever fly involves grasping two handles at shoulder height, and pushing them together while keeping the elbows at a constant angle. [1] 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 below chest exercises in particular will work a variety of muscles, including the traditional chest muscles—pectoralis major and minor—plus the shoulders, triceps, upper back, and core ...
The push-up (press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a ...
Push press. Stand with your feet shoulder-width apart. Hold the kettlebell in your right hand with the elbow bent at shoulder height. Perform a simple half squat, bending your knees just a little bit.
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