Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior Dynamic stabilizer: Biceps Brachii (short head only) Important stabilizers: Internal and External Obliques, Rectus Abdominis Mechanics: Compound Force: Push Starting position Get on your hands and knees, with your hands positioned a little wider than shoulder-width […]
Exercise details Target muscle: Clavicular (Upper) Pectoralis Major Synergists: Anterior Deltoid, Biceps Brachii (short head only) Mechanics: Isolation Force: Push Starting position Holding a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest each dumbbell on a knee. Lie backward, and as you do so, kick the dumbbells up into […]
Exercise details Target muscles: Internal and External Obliques Synergists: Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis (all deep core muscles) Mechanics: Isolation Force: Pull Starting position Stand holding a dumbbell by your side, with your elbow very slightly bent. You can place your free hand behind your head (as in the illustration), on your […]
Exercise details Target muscle: Posterior Deltoid Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis Stabilizers: Upper Trapezius, Levator Scapulae (not highlighted in illustration) Mechanics: Compound Force: Pull Starting position Holding a loaded barbell with a shoulder-width, pronated (overhand) grip, lie prone (on your front) on a bench inclined at […]
Exercise details Target muscle: Latissimus Dorsi Synergists: Teres Major, Rhomboids, Middle and Lower Trapezius, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Levator Scapulae, Brachialis, Brachioradialis Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only) Mechanics: Compound Force: Pull Starting position Kneel onto the padded platform of the assisted pull-up machine and grasp the close […]
Exercise details Target muscle: Latissimus Dorsi Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid, Rhomboids, Middle and Lower Trapezius, Levator Scapulae, Pectoralis Minor Mechanics: Compound Force: Pull Starting position Grasp the handles with a wider-than-shoulder-width pronated (overhand) grip. Kneel onto the knee pad and allow your bodyweight to weigh down the […]
Exercise details Target muscle: The back in general Synergists: Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major, Erector Spinae, Obliques, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only) Mechanics: Compound Force: Pull Starting position […]
