Barbell bench presses are a common chest exercise for men, and it involves working the pectoralis major, triceps, and front deltoid muscles. You’ll need a bench, barbell, rack, and weights to perform the exercise. To do abarbell bench press, lie on a flat bench with your feet on the ...
Press the weights up and then lower them, pausing for one second at the bottom of the rep. On the next rep pause for two seconds, and continue to add one additional second of pause to each rep. Maintain proper form throughout the exercise being sure those shoulder blades stay tucked back...
graduate in Exercise Science. 1. Push-Up Equipment Needed Exercise mat (optional) Muscles Worked Pecs, shoulders, triceps Sets & Reps 2-3 x 10-15 The push-up is one of the most basic and effective moves for improving upper body strength. And it really couldn’t be easier to do. ...
We promised we would include some chest exercises that allow you to work across the midline, and here’s our best pec exercise for the job: the bench cable chest fly. But why do we love cable flyes so much? Well, to put it simply, using adduction in this way works the pecs in a ...
Very good for muscle growth and endurance Coach’s Tip:Focus on controlled movement, especially during the eccentric (lowering) phase. Avoid using momentum and ensure that your knees are aligned with your toes throughout the exercise to avoid unnecessary stress on the knee joint. ...
This kettlebell exercise isolates the chest muscles and allows a greater range of motion than the bench press, so you can work the pecs from new angles to force growth. You can, of course, use dumbbells for your flyes, but the shape of the kettlebell keeps the weight on the outsides ...
Pause, and then push the weights back up to the starting position.VariationsIncline bench press: Performing this exercise on a bench set to a 30-degree angle emphasizes the upper pecs.Barbell bench press: Swapping dumbbells for a barbell increases stability, allowing you to press more weight, ...
Do not lean back – that just makes this exercise easier. Instead, keep your upper body stationary to make sure your calves do all the work. Read also:Best Calves Exercises Pectoralis Major Pec Anatomy Known as your pecs for short, this muscle is arguably one of the most popular muscles ...
This exercise is arguably the most effective free-weight movement for development of stubborn pecs. Dumbbell presses allow for better pecs contraction as you can bring the dumbbells together at the top of the movement (known as adduction, one of the primary movements of the pectoralis major). Th...
The crunch is the classic stomach exercise. Simply lie back and hold a weight disc to your chest. With your knees bent and your feet flat on the floor, lift your shoulders off, hold, and lower. 3 sets of 10 reps. 4. Weighted Russian Twist ...