Saturday, December 22, 2012
Purpose of the exercise
This is an isolation exercise that allows you to work the pectorals. It minimizes the intervention of the shoulders (anterior deltoid) and does not solicit triceps.
Targeted muscles
He asks the pectoralis major, anterior deltoid and other muscles involved to maintain balance.
Running the exercise
Lie on a flat bench and start the exercises outstretched arms. Up and down the dumbbells performing quarters arc ensuring stop until the dumbbells are touching the chest to keep power. Bend the elbows of a constant angle for the path of movement. Be sure to keep your lower back glued to the bench and do not arch excessively. You can cross your legs and back on to get there easily, but it is also possible to put your feet on the edge of the bench or on the floor if you manage your camber.
Do not go down very low to avoid over stressing the shoulder joint.
Respiration
Inhale when lowering weights and exhale as you return to the starting position.
Safety instructions
These are the same instructions as for the spread lying on incline bench with dumbbell. It should take less developed than heavy dumbbell down slowly, not too low and under control.
Alternatives
Can be removed from coated using dumbbells or pulleys low. There are also machines in gyms that mimic the movement. This exercise can be replaced by the pec-deck machine.
Other exercises for Chest :
