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The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement, with the primary muscles involved being the pectoralis major, the anterior deltoids, and the triceps brachii. Other muscles located in the back, legs ...
Hypertrophy of the pectoralis major increases functionality. Maximal activation of the pectoralis major occurs in the transverse plane through pressing motions. Both multi-joint and single-joint exercises induce pectoralis major hypertrophy. A combination of both single-joint and multi-joint exercises will result in a maximum hypertrophic response.
Pullovers can be made to affect either the chest or the back depending on how wide the grip is (barbell) and the position of the shoulders. A research done on the pullover movement using a barbell suggested more effect on the pectoralis major muscle as compared to the latissimus dorsi. [2]
A machine fly, alternatively called a seated lever fly or "pec deck" fly is a strength training exercise based on the free weight chest fly. As with the chest fly, the hand and arm move through an arc while the elbow is kept at a constant angle. Flyes are used to work the muscles of the upper body, primarily the sternal head of the pectoralis ...
When you first begin with the dumbbell exercises, start with 3-pound weights and work your way up to 5 or even 8 pounds. I recommend a medium-strength resistance with the resistance bands.
Dip exercise using a dip bar. A dip is an upper-body strength exercise.Close grip dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles, and the rhomboid muscles of the back. [1]
Here are 15 exercises to target the deltoids, enhancing the mobility and strength of the shoulder and upper body overall, while also improving your physique. Punches Hold a dumbbell in each hand ...
The push-up requires the work of many muscle groups, with one of the primary muscle groups being the chest muscles, the pectoralis major and the minor. [7] These are the two large chest muscles and the main pushing muscle group of the upper body. When pushing and lowering the body during a push-up, the pectoralis major is doing most of the work.