Pushing machine for pectoral muscles

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps
Mandatory Equipment: Machine
Level: Beginner
Traffic: N / A

Method of execution

➡ Sit on the seat of the machine so that your back abuts in three points: at the coccyx, at the center of the spine and shoulders;

➡ Spread the legs for extra support and grasp the handles. Put some training weight and perform one movement;

➡ If you feel uncomfortable the trajectory, try changing the seat height and angle of the backrest;

➡ Select burden, grab handles;

➡ Push them away from your body;

➡ Hold your hands face for a split second and slowly return, but stop at one or two inches from the position in section 4;

➡ Start a new iteration.

Stretching Breast and front shoulder

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders
Mandatory Equipment: Lever
Level: Beginner

Method of execution

➡ Stand up and gather your feet while holding a light bar (or a stick).

➡ Let your grip slightly wider than shoulder width. Hold the lever in front of you, palms down.

➡ Slowly lift the lever above the head.

➡ Return to the starting position.

➡ Repeat.

Pushing a boxing bag

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps, abdominal muscles
Mandatory Equipment: Training bag
Level: Beginner

METHOD OF PERFORMANCE 

1. Use heavy training (boxing) bag for this exercise. Stand in standing position beside him, your legs are spread apart. Place your hand on the bag at chest height. This will be your starting position.

2. Begin by twisting at the waist, pushing forward the sack as hard as you possible can. Perform this movement quickly, pushing away the bag from the body.

3. Hold the bag after you shake it and position it to the starting position.

4. Repeat

Press with dumbbells from bench press on the floor

Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Mandatory Equipment: Dumbbells
Level: Advanced
Movement: Pushing

Method of execution

➡ Lie on the floor while holding dumbbell in each hand. Your legs can be folded. Start by fully extended arms above you.

➡ Move the weights down until your upper arms does not come in contact with the floor. May shrink slightly in the elbows to load mainly triceps, or to focus on the chest, forming sideways with his hands.

➡ Pause at the bottom of the movement and then collect the weights together at the top of the movement through the unfolding of the elbows.

➡ Repeat

Wide grip pull ups for back

This type pull ups are a little - complex than other species. In this type of pull ups hands are separated from one another, and the body is stretched slightly forward, chest puff out up. This kind of pull ups load mostly back.

Push-ups with feet elevated

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps
Equipment and facilities: None
Level: Beginner
Movement: Pushing

Method of execution

➡ Lie on the floor face down and place your hands about three feet apart, keeping your torso up.

➡ Place your feet on a flat bench. This will allow your body to be lifted up. Note: The higher - higher the slope, the more - great resistance in the execution of the exercise.

➡ Lower your body down until your chest almost touching the floor. Inhale, performing it.

➡ Using the pectoral muscles, back upper body back to the starting position and tighten the chest. Exhale as you do so.

➡ Repeat.

Stretching for chest and front shoulder

Type: Stretching
Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders
Mandatory Equipment: Lever
Level: Beginner
Movement: N / A

METHOD OF PERFORMANCE 

1. Stand up and collect your feet while holding a light lever.
2. Let your grip slightly wider than shoulder width. Hold the lever in front of you, palms down.
3. Slowly lift the lever over your head.
4. Return to the starting position.
5. Repeat.

Dips on machine

Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing

Method of execution

➡ Explore machine. Most machines have a picture depicting the correct training position and methods of adjustment;

➡ Sit down and make the settings - seat height, seat back, etc.

➡ Put less weight and try a test movement. If you feel discomfort, review the settings in item 2.


➡ Place the desired weight, get healthy and straighten your elbows, pushing down.

➡ Follow the bucket all the way;

➡ Return to the starting position and repeat.

Push-ups on rings

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps
Mandatory Equipment: Rings
Level: Beginner
Traffic: N / A
Method of execution:


➡ Adjust the rings so that stay stable.

➡ Bend over rings, grasp them firmly with both hands and move into position for central pushups. Should be as parallel to the floor with fully extended arms So be to maintain a good posture.

➡ Maintaining upright torso slowly lower down, bend at the elbows.
➡ Continue until your elbows pass 90 - degree angle, pause and return to the starting position.

Crossover with elastic

Main muscles performing the movement: Chest
Other muscles involved in movement: Biceps, shoulders
Equipment and Supplies: Bands
Level: Beginner
Movement: Pulling

Method of execution:

➡ Strengthen the rubber band around the stable stationary support.

➡ While looking in the opposite direction of the palm, grasp the handles of the elastic and proceed forward enough to create tension on the elastic.

➡ Raise arms sideways, parallel to the floor, perpendicular to the torso (your torso and arms have to form the letter "T"), and your palms should face forward. Stretch your arms and shrink slightly in the elbows. This is your start position.

➡ stood with outstretched hands, gather them against his chest in a semicircle, while the exhale and tighten your chest. Hold the contraction for a second.

➡ Slowly return to the starting position as you breathe in that time.

➡ Repeat.

Throwing the medicine ball over head

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Chest
Mandatory Equipment: Medicine Ball
Level: Beginner
Movement: N / A

METHOD OF PERFORMANCE

 ➡ Stand by your feet are shoulder width apart while holding medicine ball with both hands. To begin, let medicine ball as possible - down behind your head and your knees slightly bent and you are brought back.

 
➡ Throw the ball forward with all his strength, bending the hips and using your whole body to perform the movement.

➡ Medicine ball can be thrown to a partner or to a wall.

Push ups for triceps

Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Equipment and facilities: None
Level: Advanced
Movement: Pushing
  
METHOD OF PERFORMANCE

• Stand in the position of the central foothold (front plank) with palms vertically arranged under your shoulders. 
• For more stability, place your feet shoulder-width apart. 
• Tighten all the muscles in the torso, so to keep the spine straight while you descend. Start the movement down. 
• While descend, keep your elbows close to your body and shoulders motionless. 
• Stop descent when your elbows are raised slightly above the back. 
• Hold, start raising and seeks not to offset the shoulders up towards the ears or to separate your shoulders or arch your back to arc.