Decline dumbbell bench press

Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Triceps Brachii, Anterior Deltoid Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position With a dumbbell in each hand, sit on the end of a declined bench and rest the dumbbells on your knees. You can also get a training partner to hand […]

Dumbbell bench press

Exercise details Target muscle: Pectoralis Major Synergists: Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Holding a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. As you lie back on the bench, kick each dumbbell up into position, one at a time. Position the dumbbells to the sides of […]

Πιέσεις πάγκου με μπάρα

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Cable crossovers

Είδος άσκησης: Αναερόβια, δυναμική, μονοαρθρική Κύρια μυική ομάδα: Θωρακικός Δευτερεύουσα: Δελτοειδής (πρόσθια μοίρα) Εξοπλισμός: Τροχαλία Επίπεδο δυσκολίας: Εύκολο Σταθείτε αναμεσα από 2 τροχαλίες στις οποίες έχετε προσαρτήσει δύο μονές λαβές στις πιο ψηλές θέσεις. Κρατήστε τις λαβές με τα χέρια σε πλήρη έκταση και γείρετε ελαφρώς προς τα μπροστά. Αυτή είναι η θέση εκκίνησης. Εισπνεύστε και φέρτε τα χέρια μπροστά […]

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Incline barbell bench press

Exercise details Target muscle: Clavicular (Upper) Pectoralis Major Synergists: Anterior Deltoid, Triceps Brachii Dynamic stabilizer: Biceps Brachii (Short Head only) Mechanics: Compound Force: Push Starting position Lie supine (on your back) on a bench inclined at 45 degrees. Spread your legs, bring your feet back, and place them firmly on the ground. Arch your back. Dismount the barbell using a […]

Decline barbell bench press

Exercise details Target muscle: Sternal (lower) Pectoralis Major Synergists: Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Lock your feet under the leg brace of a declined bench and lie on your back. Using a grip that is a little wider than shoulder width, dismount the barbell from the rack. While holding the […]