Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight. Clean the dumbbell up to bring […]
Exercise details Target muscle: Brachialis Synergists: Brachioradialis, Biceps Brachii (especially the long head) Mechanics: Isolation Force: Pull Starting position Holding a dumbbell in each hand, sit on the preacher bench. With your elbows flexed, place the backs of your upper arms flat on the arm rest. Supinate your wrists (i.e. rotate them so that your […]
Exercise details Target muscle: Rectus Abdominis Synergists: Obliques, Iliopsoas Mechanics: Isolation Force: Pull Starting position Lie supine (on your back) on the floor with your feet together. Place your hands alongside your body, with your palms flat on the floor. Lift your legs a little off the floor and bend your knees 90 degrees. To […]
Exercise details Target muscle: Posterior Deltoid Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis Dynamic stabilizer: Biceps Brachii Mechanics: Compound Force: Pull Starting position Attach a rope to the cable pulley and adjust the pulley so that it is shoulder height. Grasp one end of the rope in each hand […]
Exercise details Target muscle: Clavicular (upper) Pectoralis Major Synergists: Anterior Deltoid, Biceps Brachii (short head) Mechanics: Isolation Force: Push Starting position Stand midway between two low pulleys, holding one handle in each hand. Position one foot in front of the other for stability. Extend your arms a little out to your sides, keeping them slightly bent at the elbows. […]
Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Biceps Brachii (Short Head), Pectoralis Minor, Serratus Anterior Mechanics: Isolation Force: Push Starting position Sit on the fly machine with your back pressed firmly against the back support. Grasp the levers at shoulder height. Internally rotate your shoulders so that your wrists, elbows, and shoulders are […]
