Monday, December 17, 2012
Purpose of the exercise :
This resistance exercise is an isolation exercise that can work the upper chest (clavicular portion). It minimizes the intervention of the shoulders (anterior deltoid) and does not solicit triceps.
Usually this resistance exercise is placed at the end of the session as chest movement finishing after heavy exercises for mass. Free weights promote muscle development compared to weight machines because we must stabilize the dumbbells.
Targeted muscles :
He asks the pectoralis major (upper part), the anterior deltoid and other muscles involved to maintain balance.
Running the exercise :
The folder is set to an inclination of about 30 °. Starting position lying on the incline bench, two dumbbells in hand, arms outstretched and feet elevated with a wedge. Down the dumbbells above shoulder level by bending your elbows at a constant angle. Elbows do not go lower than the chest on the way down. Return to the starting position.
Breathing :
Inhale when lowering weights and exhale as you return to the starting position. Breathing should be fluid.
Safety
Take less developed than heavy incline dumbbell.
Must be slow descent under control careful not to get too low not too stressing the joint and tendons. Elbows do not go lower than the chest on the way down to avoid excessive stress on shoulders.
Elevate the feet with a wedge to the lower back is not arched. Lower back should remain glued to the bench.
Variants
Can be removed for lying tilted using dumbbells or pulleys low. There are also machines in gyms that mimic the movement.
Other exercises for Chest :
