Purpose of this chest exercise: To develop the middle and lower pectoral muscles.
Execution: 1) Take a dumbbell in each hand and lie back on a decline bench. Hold the weights at shoulder height, palms facing forward. 2) Lift the dumbbells simultaneously straight up overhead, then lower them slowly back to the starting position.
Purpose: To develop the pectoral muscles, triceps secondarily. Dips are a chest and triceps exercise that have a similar effect on the body as Decline Presses. However, with Dips you begin training with your own body weight, but can continue to progressively increase the resistance by holding a dumbbell between your legs or hooking a weight to the appropriate kind of belt. You can get a very long range of motion with this exercise.
Execution: 1) Hold yourself at arm's length above the bars, 2) then lower yourself slowly as far as you can. From the bottom, press back up to the starting position, tensing the pectorals at the top. In this movement, the farther forward you lean, the more chest you involve, so try crossing your feet behind your glutes, which will shift your center of gravity forward and hit the pectorals harder.
Purpose: To work the pectoral muscles. One of the advantages of doing Presses on a machine is that the machine stays in a certain groove, precluding any need for spending energy on balance and coordination. This is especially beneficial for people rehabbing a shoulder injury. Also, using a machine, your workout partner can push down on the mechanism to allow you to do heavy forced negative repetitions. However, being forced to stay in that groove somewhat limits the stimulation to the muscles.
Flat Bench Machine Presses: The pectoral station of most machines is constructed to give you a flat Bench Press movement.
Incline Machine Presses: Using an incline bench and a Smith machine, you can mimic certain angles of the free-weight movement in a very strict manner.
Decline Machine Presses: A decline bench on a Smith machine effectively allows you to press at a decline angle.
Purpose: To develop the mass of the pectorals. The function of the pectorals is basically to pull the arms and shoulders inward across the body, and this is exactly what you do using a Dumbbell Fly movement.
Execution: 1) Lie on a bench holding dumbbells at arm's length above you, palms facing each other. 2) Lower the weights out and down to either side in a wide arc as far as you can, feeling the pectoral muscles stretch to their maximum. The palms should remain facing each other throughout the movement. Bend the arms slightly as you do the movement to reduce the stress on the elbows. Bring the weights to a complete stop at a point in line with the bench, your pectorals stretched as much as possible, then lift them back up along the same wide arc, as if giving somebody a big bear hug, rather than coming in and pressing the weights up. Bring the weights back up to the starting position and then contract the pectorals further, giving a little extra flex to make the muscle work that much harder.
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