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.

Deadlift with bands

Main muscles performing the movement: Lower back
Other muscles involved in movement: Forearm, gluteusi, glutes, middle back, quadriceps, trapeze
Equipment and Supplies: Bands, bar
Level: Experts
Movement: Pulling

Method of execution
➡ Take 2 rubber bands and wrap them around the lever, stand next to joint insecure, feet are shoulder-width apart and overlap the two bands. Grasp the bar slightly wider than the width of the legs. Bend your knees, lower the seat back is upright. During the exercise, head facing forward, and the gaze is directed forward and slightly upward.

➡ When straightening shoulder the burden of first leg muscles and buttocks to turn next stage back muscles. Keep the weight close to your body and never look down.

➡ soon straightening body relax tense shoulders down and back and around the buttocks. Do not lean back, pull your shoulders back.

➡ Slowly and controlled return to the starting position.