Exercises

CHEST

In comparison to muscle groups such as legs or back, chest is relatively simple. When talking about the chest or pecs we mean a single muscle called pectoralis major.

The muscle further splits into three bundles:

1) Clavicular part (upper chest)

2) Sternal part (centre chest)

3) Costal part (lower chest)

Underneath pectoralis major lays smaller pectoralis minor, which isn’t of higher interest to our muscle building bunch, as it cannot be specifically targeted by any exercises.

Nevertheless, inflammation of this muscle (tendinitis) is often mistaken with shoulder pain. Therefore, knowing where our troublesome muscle is located can save on emphasising something that is not a problem…

INCLINE PUSH UPS

The incline specifically targets

Primary

- The mid-lower, or sternal, portion of this fan-shaped muscle.

- The deltoid and triceps get a work.

Stabilizing Muscles

- Your abdominal muscles, including the rectus abdominus and obliques, are responsible for this stabilization

- Biceps

- The serratus anterior sits on top of the upper ribs and extends to the back of lower shoulder, or scapula, at the backside of your body.

- Quadriceps

- Both the calf muscles, the gastrocnemius and soleus, also stabilize your lower body and legs as you do the push-up.

HAMMER STRENGTH PRESS

This is a compound exercise

The incline specifically targets

-The pectoralis major is the broad muscle that covers your chest;

-It will also indirectly target the muscles of the Shoulders, triceps.

The machine bench press is best added towards the end of your chest workout if you are training for hypertrophy, after you’ve used other more compound variations to work your push muscles.

CRUSH PRESS

This is a compound exercise

The specifically targets

-chest(Mid);

-also target the triceps muscle.

DUMBBELL FLY AWAY

DB FLY AWAY is an ISOLATION exercise;

This is a hybrid, 2 for 1, exercise…combining both a press and fly;

TARGET MUSCLE

-pectoralis major

-Shoulders deltoid

-Biceps

DUMBBELL SQUEEZE PRESS

Dumbbell Hex Press or Dumbbell Squeeze press

most effective exercise give you take many benefits

-Extra Chest Tension

-Stronger Contraction

-Easier On The Shoulders

-Great Triceps Workout

-great pump chest exercise

-work on your entire pecs or chest

BUTTERFLY

BUTTER FLY OR PEC DEC FLY

TARGET MUSCLES

-sternal portion of the pectoralis major

Synergist Muscles

-The synergist muscles in an exercise help to support the major working muscle group

-Three synergist muscles work with your sternal pectoralis major to complete the butterfly exercise:-

The clavicular pectoralis major,

Anterior deltoid and

The short head of the biceps brachii or simply biceps.

Stabilizers

-Stabilizer muscles are those that contract without moving significantly during the exercise. Instead, they provide added stability

-Stabilizers in the butterfly exercise are the long head of the biceps brachii, brachialis, triceps brachii and the wrist flexors

CLOSE GRIP OR NARROW GRIP INCLINE BARBELL BENCH PRESS

CLOSE GRIP OR NARROW GRIP INCLINE BARBELL BENCH PRESS

-This exercise work on the same principle like the incline Squeeze Press

TARGET MUSCLE

-upper chest

-triceps

-shoulders

INCLINE DUMBBELL SQUEEZE PRESS

INCLINE DUMBBELL SQUEEZE OR HEX PRESS

TARGET MUSCLE

-pectoral (major) muscle::

Clavicle (clavicular head) as well as the sternum (sternal head).

-triceps

-shoulders

DUMBBELL PRESS

The Dumbbell Bench Press movement is a compound movement (An exercise that involves two or more joint movements) it is a great chest exercise for developing both mass and strength.

MUSCLE WORKED :-
- When Performing a Dumbbell Bench Press Movement

Pectoralis Major, Sternal

- Synergist Muscles Worked When Performing a Dumbbell Bench Press

Pectoralis Major, Clavicular
Deltoid, Anterior
Triceps Brachii

- Stabilizers Worked When Performing a Dumbbell Bench Press

Biceps Brachii, Short Head

BARBEL BENCH PRESS

BARBELL BENCH PRESS a compound exercise.BB BENCH PRESS is a great exercise for anyone looking to gain muscle size and one of the most popular and widely used upper body strength and hypertrophy building movements.

MUSCLE WORKED :-
The primary muscles that are worked in a bench press are the pectoralis major and triceps brachii with the anterior (front) deltoids, traps & back as secondary muscles used in the flat barbell bench press. The pectoralis major is one of the prime movers in the bench press. These muscles are also known as "pecs". Along with the pectoralis major, your deltoids are one of the prime movers in the bench press and share an equal amount of the workload, according to Brazilian study.

INCLINE BARBELL PRESS

Target Muscle Group. Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms).

The incline bench press is considered a compound exercise because multiple joints are involved.

Set the bench so that it’s at an angle of 45 to 60 degrees

HAMMER GRIP INCLINE DUMBBELL PRESS

The Hammer Grip Incline Press is a version of Dumbbell Bench Press, but is done on an incline and with your palms facing each other as you complete the lift. This chest exercise targets the pectoralis minor, upper portion of the pectoralis major, triceps and deltoids.

REVERSE GRIP BENCH PRESS

-For best results and maximum upper chest development use a bench with angle between 20 and 30 degrees.

-reverse grip shifts the emphasis to the upper pecs, mainly the clavicular head

HAMMER GRIP DUMBBELL CHEST PRESS