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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 ...
Exercises like pushups, chest presses and chest flys specifically target this muscle group. The pectoralis minor, located underneath the pectoralis major, assists in stabilizing the shoulder blade ...
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]
Cable pull-down exercise to the front with a medium-width overhand (pronated) grip. The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
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]
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.
The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury. [ 8 ]
These simple shoulder exercises for women will help you tone and strengthen the arms, without bulking up. Plus, improve posture and reduce your risk of injury. 9 exercises to strengthen and tone ...