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Lie back, and bring your dumbbells up over your chest. Slowly lower your elbows down, creating a 45 degree bend through your armpit. Find a good stretch through the chest before exhaling and ...
Why: The dumbbell chest fly is another staple chest exercise that moves your chest muscles in ways other exercises don't. This allows you to focus on adduction, so squeeze hard at the top.
As a personal trainer, one of the most common questions I receive is how to...
Dumbbell flye. The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms. Equipment: dumbbells, cable machine or "pec deck" machine.
Abdominal draw-in (knee to chest) - Lying flat on the back, bend both legs and bring knees towards the chest without lifting the back from the ground and then straighten legs again. For a more difficult version of the exercise, keep one leg bent and feet on the ground and bring the other leg towards the chest.
Throughout the charts and levels, the five exercises are the same, but more difficult variations are introduced: [7] Stretching; Sit-up; Back extension; Push-up; Running in place; A walk or run may be substituted for the final exercise; the distances to be covered and the time to be taken are also specified in the plan.