Center Line Chest Exercises
Chest Fly
The chest fly is the best exercise for directly working the chest. Unlike the more popular multi-joint bench press exercise, the chest fly involves the movement of only a single joint, which is the glenohumeral, or shoulder, joint.
Thus, when you perform the movement, you basically isolate your pectoral muscles, with minimal work on secondary muscles, such as your front shoulders. You can do the chest fly in a variety of ways, including on incline, flat, and decline angles, and also in a bilateral two sided and unilateral one side fashion. You can execute dumbbell fly's using dumbbells, resistance chest fly machines, cable pulleys, and resistance bands.
Chest Crossover
Similar to the chest fly, the chest crossover has you
…show more content…
Compound moves like benching don’t seem to target that area. Do you have a better exercise alternative?
You are correct in starting with multi-joint exercises, which are best for building muscle mass. When more than one muscle group is lifting the load, you can handle more weight, and in turn encourage greater muscle growth.
To do it, stand in the middle of a cable crossover station and hold a D-handle attached to a low cable pulley in your right hand. Hold the handle using an underhand grip with your arm bent almost 90 degrees at the elbow and your upper arm out at a 45-degree angle to your torso.
From there, extend your arm at the elbow to press the handle up and across your body so that your right hand is out in front of your left shoulder. Your arm should be almost fully extended in this position. Reverse the motion to return your arm to the start position.
But barbell and dumbbell presses don’t do a good job of stimulating the fibers nearest your breastbone. That’s because one of the functions of the pectorals is to adduct the arms or bring them toward the midline of the body and this function isn’t required during a regular bench
5• Heel lifted squat~Feet-hip wide apart and left foot lifted, extend the leg in front and push the hips back with control while lowering the butt towards the floor, maintain the balance. Pause,press into the right heel, stand and return to station zero. Complete the set and switch legs.
Do not ignore pain, if these stretches or exercises cause pain anywhere (especially in your shoulder), consult your doctor or physical therapist.
This time slide in so that his arm is resting on your shoulder while maintaining the backward pressure
Step forward with the left leg, allowing the left knee to bend until the left thigh is parallel to the ground. Lean slightly forward from the waist.
2 Extend your right / left arm into the air, bracing it with your opposite hand. Let your right / left arm relax.
Lay on your back with your left / right leg extended and your opposite knee bent.
Find a bar that will support your weight and make sure that you have enough space for your hand to be equal distance apart. You can find these at you local gyms and you can even buy bars to go between your doors one brand is called the perfect pull up. Grip you bar with your grip slightly wider than shoulders, make sure that your hands are facing away from you. Relax and let your self hang while holding onto the bar. Next Pull yourself up until your chin is above the bar but do not let your chin rest on the bar because this can cause severe damage. Try not to let your body weight fall back, try to control yourself all the way when you are releasing back down from the pull up. This will protect your shoulders,
Initiate the movement by taking the hips straight back with a slight knee bend while the shins remain vertical. The upper body moves simultaneously with the hip hinge as if taking a bow. Do not allow the low back to round. Once the hands are near the kettlebell, grasp the kettlebell
Wrap a thick elastic band around the bottom of the bottom of the arm and
Bench Press, Squat, Deadlift, Overhead Press. Get used to these movements, you 'll be performing them twice a week, each. These four movements should be the staple exercises in your workout routines because they require the use of multiple muscles. By performing these compound movements you 'll be activating more muscles than you would by doing isolate exercises such as a leg curl or lat pulldown. Perform your compound movements first, and then fill the rest of your workout with accessory movements such as those I just listed. After a while you;ll see your mass and strength
& Anderson, B, 2013). The integration of core stabilization exercises into injury prevention programs, mainly more for lower extremity and back, is demonstrating decreased injury rates. There has been substantial evidence demonstrating core muscle recruitment alterations in low back pain patients compared with healthy controls.
Your arms can be your best accessories, especially if they're in good shape. A common problem area is the back of the upper arms; women often try to tone up this area, while men tend to work it to gain strength and size. The triceps pressdown, or triceps extension, is an isolation exercise that you can do to target the back of your upper arms. This exercise is beneficial, as long as your form is correct.
Your transverse abdominis, or TVA muscle, is the foundation of any movement your make. This deep lying muscle, which is located underneath your rectus abdominis, stabilizes your lower back and pelvis, and assists during the breathing process. Targeted exercises can strengthen your TVA and have a corset-like effect; the muscle develops inward, forming a frame around your stomach and tightly holds it in. This slims your waist, and also improve your posture, balance, and stability. (See References 1)