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This three-move chest workout for beginners teaches the fundamentals of chest day training without heavy barbell bench pressing.
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Dumbbell Incline Press. Why: The incline press will target your upper chest by opening up the angle of tension. How to Do It: Lay down on the bench. Press your feet to the floor, and drive your ...
Exercises for the same muscle group (flat bench press followed by the incline bench press) result in a significantly lower training volume than a traditional exercise format with rests. [30] However, agonist–antagonist supersets result in a significantly higher training volume when compared to a traditional exercise format. [ 31 ]
The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps.
Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the military press and bench press for the shoulder and chest respectively). Denie Walter is credited with calling it the Peck Dec back in the 1970s.
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Compared to a formal 1RM test, the submaximal estimation method is safer and quicker. [13] The estimate may not be accurate, but can be used as the starting point for a 1RM test. The formulas can also be used the other way, to calculate what weight is needed for a given repetition maximum, as a percent of the estimated or actual 1RM.