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Reverse Pec Deck. Tim Liu, C.S.C.S. Sit down at the machine with your chest supported on the pad. ... Hold a dumbbell (or weight plate) out in front of you with your arms slightly bent.
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. If laterally (externally) rotated, the contribution of the ...
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]
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.
Whether you're looking to enhance your pushup performance, build chest muscles, or simply add variety to your training, these 10 exercises will challenge your chest in new ways.
For upper body, Ariana hits the glute bridges and lying tricep extensions once again, standing rope triceps extensions, dumbbell T-raises, and standing cable reverse flys.
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