Decline dumbbell fly
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (short head only) Mechanics: Isolation Force: Push Starting position With a dumbbell in each hand, sit on a decline bench, rest the dumbbells on your knees, and hook your feet under the foot pads. (Or have a spotter […]
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Kettlebell swing
Exercise details Target muscle: Gluteus Maximus Synergists: Hamstrings, Adductor Magnus, Soleus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Erector Spinae, Middle and Lower Trapezius, Anterior Deltoid, Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior Mechanics: Compound Force: Pull Starting position Stand with your legs a little wider than shoulder width apart, with a […]
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Weighted push-up
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Dynamic stabilizer: Biceps Brachii (short head only) Mechanics: Compound Force: Push Starting position Get into a push-up position. You should be supporting your body on your hands and forefeet. Your body should be straight and rigid, and your […]
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Stability ball push-up
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Kneel on the floor with a stability ball in front of you. Lie forward with your chest on top of the ball and your hands placed under your chest, on the surface […]
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Exercise details Target muscle: Sternal (lower) Pectoralis Major Synergists: Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics: Compound Force: Push Starting position Get on your hands and knees, with your arms positioned a little wider than shoulder width. Extend your feet backward and straighten your body. Execution Keeping your body straight and elbows slightly […]
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