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
What are the most effieceint chest exercises?
Monday, January 25th, 2010What are the ones that put maximum stress on the pectorals. Looking for 3-4 exercises.
Touch your elbows behind your back, chanting "We must, we must, we must improve our bust."
Oh, oops, sorry — are you a guy? I’m such a dumbbell. Dumbbells! That’s the ticket!
Home chest exercise: Push Up
Thursday, January 21st, 2010
As we all know Push Up is probably the most common chest exercise. Maybe because that chest exercise don’t need any equipment. And it’s strange for us to see how many people don’t know the correct performance of this convenient, easy-to-use and effective exercise for pectoral muscles. So we created a video with complete instructions of how to perform Push Up exercise.
You can find more videos of fitness and weight exercises for chest at http://www.passion4profession.net/chest-exercises/ . You may also easily find exercises for each muscle group on our site. It has exercises which require gym equipment or home muscle exercises with no requirements. All videos followed with the professional animations and detailed instructions.
http://www.passion4profession.net/chest-exercises/push-up-exercise.html
Duration : 0:0:48
My Chest Workout- Scott Herman
Tuesday, January 19th, 2010
Check out http://scotthermanfitness.com/ for more information and detailed exercises!
Duration : 0:21:10
Home Chest Workout Routine
Sunday, January 17th, 2010
A great way to build muscle at home!
Check out http://scotthermanfitness.com/ for more information and detailed exercises!
Duration : 0:7:7
In-Home Chest Exercises : How to Do Neutral Grip Push Ups
Friday, October 16th, 2009
Use a push-up bar and do neutral grip push-ups to exercise the chest. Learn how to strengthen the chest and pectorals with this free workout video.
Expert: Kyle Brayer
Bio: Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former U.S. Marine.
Filmmaker: Dustin Daniels
Duration : 0:1:8
In-Home Chest Exercises : How to Do Decline Push-ups
Thursday, October 15th, 2009
Exercise your chest with decline push-ups. Learn how to strengthen the chest and pectorals with this free workout video.
Expert: Kyle Brayer
Bio: Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former U.S. Marine.
Filmmaker: Dustin Daniels
Duration : 0:1:9
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.
Does anyone know of any good chest exercises you can do at home?
Monday, October 12th, 2009I’m trying to get myself a nice set of pecs, but I always find my arms give out before my pectorals start to do any work when I’m doing incline flies or other dumb bell exercises. Joining a gym is a bit pricey round here and the nearest one is miles away so can anyone suggest any exercises to bulk up my chest that use your arms less or focus on your pectorals more that you can do at home?
chest dips, push ups, pseudo push ups, triangle push ups.. all kinds of push ups bro =] if you want to bulk go to one hand push ups if you want to tone go to the other push ups