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Chest Pectoralis (Pecs)

Chest Pectoralis (Pecs)

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Published by Zbrda Zdola

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Published by: Zbrda Zdola on Nov 28, 2010
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03/17/2012

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Chest Pectoralis (Pecs

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Bench Press (Barbell) To put more stress on your chest and to avoid injures, keep your shoulders on the bench, especially at the top position, and do not arch your back. Narrower grip involves more triceps and inner chest, wider grip puts more stress on the outer chest. This exercise puts primary stress on the lower-outer part of the pectorals (chest). To put more stress on your chest and to avoid injures, keep your shoulders on the bench, especially at the top position, and do not arch your back. Narrower grip involves more triceps and inner chest, wider grip puts more stress on the outer chest. This exercise puts primary stress on the upper part of the pectorals (chest). To put more stress on your chest and to avoid injures, keep your shoulders on the bench, especially at the top position, and do not arch your back. Narrower grip involves more triceps and inner chest, wider grip puts more stress on the outer chest. It is important to lower the dumbbells as far as you can to stretch your pecs before contracting them. You can also do this exercise with your palms facing each other. To put more stress on your chest and to avoid injures, keep your shoulders on the bench, especially at the top position, and do not arch your back. It is important to lower the dumbbells as far as you can to stretch your pecs before contracting them. You can also do this exercise with your palms facing each other. To put more stress on your chest and to avoid injures, keep your shoulders on the bench, especially at the top position, and do not arch your back. It is important to lower the dumbbells as far as you can to stretch your pecs before contracting them. You can also do this exercise with your palms facing each other. To put more stress on your chest and to avoid injures,

basic, compound, free weights Pectoralis, Triceps, Anterior Deltoids Bench Press (Barbell, Decline)

optional, compound, free weights Pectoralis, Triceps, Anterior Deltoids

Bench Press (Barbell, Incline)

optional, compound, free weights Pectoralis, Triceps, Anterior Deltoids

Bench Press (Dumbbell)

basic, compound, free weights Pectoralis, Triceps, Anterior Deltoids

Bench Press (Dumbbell, Decline)

optional, compound, free weights Pectoralis, Triceps, Anterior Deltoids

Bench Press (Dumbbell, Incline)

optional, compound, free weights Pectoralis, Triceps,

compound. no weight Pectoralis. machine Pectoralis. Narrower grip involves more triceps and inner chest. Triceps. To put more stress on your chest and to avoid injures. To put more stress on your chest and to avoid injures. especially at the top position. machi ne Pectoralis. Triceps. Narrower grip involves more triceps and inner chest. wider grip puts more stress on the outer chest. Pectoralis. basic. . Anterior Deltoids Chest Dips (Parallel Bars) basic. machi ne Pectoralis. Decline) optional. isolation. wider grip puts more stress on the outer chest. Triceps. Triceps. Anterior Deltoids Cross-Bench Pullovers (Dumbbell) optional. Triceps. optional. and do not arch your back. compound. especially at the top position. Forearm muscles. Posterior Deltoids Flyes (Cable. wider grip puts more stress on the outer chest. compound. machine Pectoralis. Latissimus dorsi. Triceps. keep your shoulders on the bench. Bent Over) You can cross your hands in front of you to put more stress on your chest. and do not arch your back. isolation. compound. pulleys Pectoralis. compound. To put more stress on your chest and to avoid injures. Anterior Deltoids.Anterior Deltoids Bench Press (Smith Machine) keep your shoulders on the bench. keep your shoulders on the bench. Incline) optional. and do not arch your back. Anterior Deltoids Bench Press (Smith Machine. especially at the top position. Anterior Deltoids Chest Dips (Machine) basic. free weights Latissimus dorsi. Narrower grip involves more triceps and inner chest. Anterior Deltoids Bench Press (Smith Machine. keep your shoulders on the bench. You can also do this exercise kneeling and with one arm. especially at the top position. and do not arch your back. Triceps.

Forearm muscles Machine Chest Press (Incline) optional. and do not arch your back. and do not arch your back. Anterior Deltoids . Biceps. Shoulders Machine Chest Press (Seated) To put more stress on your chest and to avoid injures. compound. Biceps. machine Pectoralis. machi ne Pectoralis. Flat Bench) optional. compound. pulleys Pectoralis. keep your shoulders on the bench. Anterior Deltoids. To put more stress on your chest and to avoid injures. Anterior Deltoids. isolation. Upright) You can also do this exercise kneeling and with one arm. free weights Pectoralis. Forearm muscles Flyes (Dumbbell. Forearm muscles. Triceps. free weights Pectoralis. Triceps. isolation. Triceps. Triceps. Biceps. especially at the top position. isolation. Triceps. Anterior Deltoids. Biceps Flyes (Dumbbell. wider grip puts more stress on the outer chest.Biceps Flyes (Cable. especially at the top position. basic. Narrower grip involves more triceps and inner chest. Forearm muscles Flyes (Dumbbell. keep your shoulders on the bench. Incline) optional. isolation. Decline) optional. Anterior Deltoids. Narrower grip involves more triceps and inner chest. optional. wider grip puts more stress on the outer chest. Latissimus dorsi. Anterior Deltoids. Triceps. free weights Pectoralis.

Abdominals.Pec Deck Flyes optional. Quadriceps Push-Ups (Easy) optional. machine Pectoralis. Rectus abdominis. Pectoralis. Anterior Deltoids . Anterior Deltoids Push-Ups optional. compound. no weight Triceps. no weight Triceps. compound. isolation. Pectoralis.

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