Exercises
Chest
The chest muscles primarily consist of the pectoralis major and pectoralis minor.
- Pectoralis Major: This large muscle is responsible for movements like pushing, lifting, and rotating the arm. It has two parts: the upper (clavicular) head and the lower (sternal) head, each aiding in different shoulder actions.
- Pectoralis Minor: Situated beneath the pectoralis major, this smaller muscle helps stabilize the shoulder blade and assists in pulling the shoulder forward and downward.
Together, these muscles are essential for upper body strength and play a key role in various physical activities and exercises.
Bench Press
Difficulty:
Setup:
- Lie on a flat bench with your eyes directly under the barbell. Feet should be flat on the floor.
Grip the Bar:
- Grab the barbell with hands slightly wider than shoulder-width apart.
Unrack the Bar:
- Lift the bar off the rack and position it above your chest with arms fully extended.
Lower the Bar:
- Inhale and lower the bar to your chest, keeping elbows at about a 45-degree angle.
Press Up:
- Exhale as you push the bar back up to the starting position, fully extending your arms.
Repeat:
- Perform the desired number of repetitions while maintaining control and proper form.
Chest Dip
Difficulty:
Setup:
- Find a dip station or two sturdy parallel bars. Grip the bars with your hands shoulder-width apart.
Starting Position:
- Lift yourself up so your arms are straight, and your feet are off the ground. Keep your body straight and engage your core.
Lowering Phase:
- Inhale as you slowly lower your body by bending your elbows. Keep your elbows close to your body and lower until your upper arms are parallel to the ground.
Press Up:
- Exhale as you push yourself back up to the starting position by straightening your arms.
Repeat:
- Perform the desired number of repetitions while maintaining control and proper form.
Cable Crossover
Difficulty:
Setup:
- Position the pulleys on a cable machine at the highest setting. Stand in the center, holding a handle in each hand.
Starting Position:
- Step forward slightly, keep one foot in front for stability, and lean slightly forward. Your arms should be out to the sides, slightly bent at the elbows.
Cossover Movement:
- Exhale as you pull the handles together in front of you, crossing your arms if comfortable. Focus on squeezing your chest muscles.
Return:
- Inhale as you slowly return to the starting position, maintaining tension in the cables without letting your arms go too far back.
Repeat:
- Perform the desired number of repetitions, ensuring control throughout the movement.
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