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Squat down with your knees bent, keeping your chest lifted and core engaged. As you press back up to standing, perform a chest press by extending your arms forward. Repeat for 3 sets of 10-12 reps ...
Strandpulling is the general term for the practice of stretching steel springs, rubber cables or latex tubing, as a form of exercise and as a competitive sport, using a "chest expander", with many specific movements designed to target different muscles and provide progressive resistance usually, but not always, to the upper body.
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 ...
Dumbbell bench press targets the chest muscles while firing up the shoulders and triceps. Lie on a flat bench with a dumbbell in each hand, elbows bent at 90 degrees.
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.
Add chest size, muscle, and strength with a series of pushup variations in this at-home, no-gear, no-equipment workout from Ebenezer Samuel, C.S.C.S.
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