What muscles do dumbbell chest flys workout?
Sunday, February 14th, 2010What muscles do dumbbell chest flys workout?
Pectorals
Why you Shouldn’t be Using These Exercises in the Gym
Thursday, February 4th, 2010
Have you ever imagined using potentially dangerous exercises in your workout? You have to be very careful with strength training equipment because it may not be the most effective or functional available.
How do you know that the exercises you are performing are safe? Found below are some potentially dangerous exercises with suggestions on how they should be done correctly or avoided completely.
Sit-up
Traditional abdominal exercises such as the sit-up, incline sit-up and hip-raises are exercises that are used to train the obliques and the upper and lower abdominals.
They are performed by first anchoring the feet on an abdominal board which prevents you from sliding back then raising your shoulders up towards your feet, tensing your abs at the top of the movement. Slowly lowering your shoulders back down and then completing the movement again.
The dangers of performing this movement are the shearing forces on the vertebrae and spinal discs when you have a flexed and rounded spine. In this position, the pressure is mostly placed on a very small area of the disc area, which can cause small ruptures.
The safest and most productive way to train the abs is to use the brace and hollow technique. This is a basic isometric exercise that helps strengthen the abs and the muscular girdle around your waist.
Pec Deck
The pec deck is an exercise that trains the chest (pectorals) and shoulder (front deltoid) muscles.
This exercise is performed by sitting at the machine with your back flat against the back pad. Placing your forearms on the padded levers and position your upper arms parallel to the ground.
Pushing the levers slowly together and squeezing your chest muscles at the end of the movement. Return slowly to the starting position.
This exercise is potentially dangerous because it places the shoulder into one of its least stable positions, the dislocation position. Because of the extreme position when performing this exercise at the starting position it can also cause tearing of the ligaments and injury to the rotar cuff tendons.
More effective and less dangerous is the bench press, keeping the arms at shoulder width and exercising in the strongest range of motion (partial reps) and the parallel bar dip with the elbows out.
Behind the neck Press
This exercise trains the neck (traps) and shoulder (deltoid) muscles and is performed by placing a loaded barbell onto your upper back just above the trap muscle.
This exercise is done by standing with your feet about shoulder width apart. Placing your hands on the bar about three inches wider than the width of your shoulders.
Pushing the bar overhead to arm’s length, holding and then slowly lowering back down to your shoulders. This exercise can also be done seated. Try performing it in a smith machine or power rack for added safety.
This is an exercise that places the shoulder joint into the dislocation position and the range of motion puts unnecessary stress on the rotator cuff tendons of the shoulders.
Many trainees may experience injuries from this behind-the-neck movement. As with before stick with dips and bench presses for your shoulder work.
Dead lift
The dead lift is a compound movement that works the hips, lower back and also exercises the hamstrings and glutes (buttocks).
You can perform the dead lift by approaching a loaded barbell and taking a stance about as wide as your shoulders. Grip the bar so that the arms are slightly on the outside of your thighs.
Your feet should be pointing straight forward with the shins about two to three inches from the bar. Heave the load upward using the hips and lower back keeping the back straight and the bar as close to the shins as possible.
At the top of the movement hold for a few seconds and then lower the bar to the starting position. The exercise has a knock-on growth effect on the whole body when worked hard.
The problem with the lift is that if the spine becomes rounded during the lift it then becomes dangerous. Because of the forces working on the vertebrae and the spine injuries may occur.
A lot of these problems can be solved by keeping the back as straight as possible during the lift and keeping the bar held close to the body during the lift as the forces are then not that excessive.
Leg extensions
Leg extensions are arguably one of the most popular leg exercises for strengthening the quadriceps (thigh) muscle.
These are done by using a leg extension machine and sitting in the seat with your feet hooked under the padded lever. Raise the weight with your legs until they are pointing straight out in front of you. Hold briefly, and then slowly lower the weight back to the starting position.
Leg extensions are a potentially dangerous exercise because when only the shin is in motion, the exercise draws the patella back onto the femur increasing joint compression forces, which can damage the connective tissue and the ligaments supporting the knee joint.
It can also cause anterior knee pain so people with existing knee problems may aggravate them by doing this exercise.
For greater safety and equal effectiveness, try doing the Squat, Leg Press, and Lunge for safer and more functional use.
Some food for thought isn’t it, so try to avoid these exercises if possible or try to perform the alternatives given.
Gary Matthews
http://www.articlesbase.com/equipment-articles/why-you-shouldnt-be-using-these-exercises-in-the-gym-122474.html
will only taking protein after a chest workout only target the chest with muscle building?
Sunday, January 31st, 2010I am only interested in building the chest muscles.
Yes it will , but not as magically as you would like. The body will process the protien you take in and put it where it needs it most. So , you work out your chest and have well balanced protein , you will build your chest.
caution, if you are only working your chest, you should not be adding a lot of protien, your body does not handle protein overload very well. Many protien shakes and bars for body builders have 60-90g of protien, for your chest only, you should limit it to 20-30g after your workout, in addition to your daily protien.
Workout Like A Professional With A Weider Home Gym
Monday, January 25th, 2010
One can exercise very conveniently from home with the Weider Home Gyms. You can buy them directly from the manufacturer at very reasonable prices, most are below $1000.
The Weider Home Gyms are designed specifically with economy of space and ease of use in mind. Most of these machines are collapsible and can be stored somewhere out of the way until you want to use them. The compact design allows it to be used in the home or apartment without taking up a lot of living space.
Depending on which muscles that you want to exercise, different pieces of Weider home gym equipment can be used. If your purpose is a full body workout then owning a home gym would be the appropriate choice.
With the Weider home gym equipment that comes with two complete stations for the arms, back, legs, and chest, there is not a muscle in your body that you cannot exercise.
The Weider home gym equipment gives you a machine with resistance up to around 400 pounds that you can use to do more than 65 different workout exercises. Only a few years ago you would have that to go to the gym for that versatility in your workouts.
These home gym machines have power rod technology that gives you a power workout in the convenience of your own home.
They have different models of machines including the Weider Max Weight System, Weider 1120, and the Weider Home Gym Advantage.
The Weider Advantage can work nearly every muscle in the body and thereby gives you the option for varying your routine and gaining the most benefit from a well-rounded workout. You can, just like the serious bodybuilders, target your biceps one day, chest muscles the next, your legs the next day, etc.
People of different body types and different fitness levels can benefit from Weider Home Gyms. There are even serious bodybuilders who make use of them.
Apart from the versatility of these machines they also carry a brand-name, which through many years of excellent service has developed a respected reputation for quality and value for money.
It does not matter if you want to include toning into your weight loss program or if you want to build muscles for a stronger physique, the Weider home gym equipment has what it takes to help you attain your goal.
Tisha Diaz
http://www.articlesbase.com/health-articles/workout-like-a-professional-with-a-weider-home-gym-134410.html
How can I get an effective Chest Workout without tiring my Arms??
Monday, January 25th, 2010Everytime I go to the gym, I end up doing chest exercises like bench, dumbell press, shoulder press, and Incline bench, but by the time I’ve done all these, my arms are dead but I don’t feel like I’ve been effective with my chest. Please help.
First I’d lose the shoulder press for your chest workout. Move it to your shoulders day. Maybe you could alternate you benching exercises (only do 2 per workout) because they will tire you triceps muscles out well before you chest does. Reason being is they are used so much with pressing movements and they are a much smaller muscle than your chest muscles. Exchange one of the bench exercises with dumbbell flys or if you have access to a cage do cable crosses. This will give your triceps a break and you’ll still be able to effectively work your chest
Secrets to a Powerful Bench
Friday, January 22nd, 2010
Its official that “The Bench Press” is the most popular exercis of all time. It’s also a head turner, who doesn’t notice the guy benching 2 or 3 plates on each side. To lift those kind of weights, it all depends on the genetic structure you were given, your training experience and your strength levels. Yet here are some secrets to a big bench that wil help you lift so heavy your friends will wish they could be you.
· Push the bar in a straight line so it shortens the distance the weight has to travel resulting in less work and more weight.
· Lower the bar to your lower chest or lower ribs to put more tension on the chest.
· Push your feet into the floor, and make sure your knees are are bent at about 90 degrees. This allows you to lift your lower body slightly and shift the load from the weighted barbell onto your upper back and traps.
· Inhale when lowering and exhale when pushing
· Make sure to train your shoulders, back and triceps as they are the secondary muscles being used in the bench press movement
· Make sure your are taking in quality protein and carbohydrates and healthy fats to ensure your chest muscles are getting stronger and bigger
- It is very important that you are in a caloric surplus if you really want to increase your bench and get stronger so the extra calories can help build the muscle faster
- Training the chest from many angles will also help with a higher bench press so try to include incline and decline presses into your chest routine
If all or most of these tips are used in your next chest session you should have noticed that you were able to do an extra rep or two
Anthony Follacchio
http://www.articlesbase.com/muscle-building-articles/secrets-to-a-powerful-bench-748844.html
What should be done for a chest workout?
Wednesday, January 20th, 2010I want to do workouts that will build my chest/pectoral muscles. If i only want to workout my chest, do i workout for a long time like for 30 minuites or do i do a specific amount of it? I do about 20 push ups every night (just to get used to it) what else should i do and how much of it? thanks
i would suggest doing
bench press 3 sets of 8-10
chest flys 3 sets of 8-10
incline bench press with dumbells 3 sets of 8-10
decline bench press 3 sets of 8-10
But if you can’t get to a gym, and still wanna workout your chest.
Do pushups until you literally fail. Then stop for about 1 minute then do it again until failure. Do this 3 times.
goodluck
What work out will build squareish chest muscles rather than roundish chest muscles?
Wednesday, January 20th, 2010Some people, their muscles looks kind of pointy, makes it look like man boobs from the side
how to we make our chest muscles look a squarish build instead?
You build a machine that modifies your genetics. You can only make them bigger or smaller, not change shape
Will chest exercises make your boobs smaller or bigger?
Wednesday, October 14th, 2009I have a 34C chest and I’m very skinny but I want them to be bigger and perkier without surgery. If I can’t have them bigger I want them perkier at least, but NOT smaller. I’m afraid that doing chest muscle exercises at the gym will make them smaller. is there any chance this will happen?
Doing butterflies and other chest exercises won’t actually make them bigger or smaller up to a point, however, they *will* strengthen your chest muscles and make them stick out more, becuase they’ll both push from behind the breast, as well as help keep them taut from above.
In addition, keeping good posture so that your shoulders are correct will make them look a hell of a lot bigger. My wife was a C after the kid (she was a B before) and after she started standing up straight, it was like "holy #@$@$"
Just keep in mind that breasts are basically composed of fat, and so after a certain point, doing too many chest exercises will make them disappear. There’s a reason that most of the female gym rats are small chested… your tummy would probably go first but they’ll follow not too long after 
Need chest exercises that will make my pectorals not look like a women’s breasts and more masculine?
Tuesday, October 13th, 2009I work out regularly and, like most people who do lift weights, find that some muscles seem to get larger quicker than other muscles. For myself, my chest and arm muscles seem to develop quickest. Unfortunately when I see myself in pictures it looks like I have breasts that look like they belong on a woman. Especially because my nipples seem to be aroused. Are there any chest exercises I can do to develop my chest so that they don’t look like women’s breasts?
Like eriq said, before you do any more bulking, you need to lose some weight to get rid of the excess fat padding on your chest. You may not really have that much, but once the muscle underneath starts building up, it makes it look more like breasts.
Start putting more running, jumping rope, and other aerobic exercises in your routine and try to be sure you’re eating small, nutritious meals every four hours that include lean protein, veggies, fruit, wheat or brown rice, and plenty of water.