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.

Shoulder machine - military press

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

Method of execution

➡ Select weight and sit on the machine

➡ Grasp the handles of the machine, keeping the arms in line with the torso. This is the starting position.

➡ Push up, stretch your arms fully.

➡ Slowly bend your arms, trying to control gravity with shoulder muscles, not triceps, reaching the starting position.

➡ After rolling hands, hold for a moment and start the next iteration.

Sliding roller for abs

Main muscles performing the movement: Abs
Other muscles involved in movement: Shoulders
Mandatory Equipment: Roller (Ab Roller)
Level: Advanced

METHOD OF PERFORMANCE 

1. Hold the roller with both hands and knees on the floor.

2. Place the roller on the floor in front of you so that you can stand on your knees and hands. This is your start position.

3. Slowly slide the roller forward, so to stretch your body in the right position. Tip: Take your body down so as far as you can without touching the floor. Breathe in this part of the movement.
  

4. After a pause in the stretched position, start to pull back, to return to the starting position as you breathe out.

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

Shoulder press with elastic

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: Eraser
Level: Beginner
Movement: Pushing

Method of execution

➡ Hold the ends of the elastic and overlap, in the middle.

➡ squatting and fit your hands in the starting position (elbow in line with the wrist positioned slightly inside the line of the shoulders).

➡ Raise hands and body with a slight delay, explosive hands with elastic stretch vertically, and the distance between them is about a foot.

➡ Slowly return arms to starting position and repeat.

Sliding roller for abs

Main muscles performing the movement: Abs
Other muscles involved in movement: Shoulders
Mandatory Equipment: Roller (Ab Roller)
Level: Advanced
Movement: Pulling
Method of execution

➡ Hold the roller with both hands and knees on the floor.

➡ Place the roller on the floor in front of you so that you can stand on your knees and hands. This is your start position.

➡ Slowly slide the roller forward, so to stretch your body in the right position. Tip: Take your body down so as far as you can without touching the floor. Breathe in this part of the movement.

➡ After a pause in the stretched position, start to pull back, to return to the starting position as you breathe out.

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.

Jumping "Star"

Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in motion: ankles, gluteusi, rear thigh muscles, shoulders
Equipment and facilities: None
Level: Beginner
Movement: Pushing
Method of execution


➡ Start in calm position, the legs are spaced shoulder width apart and hold your arms close to your body.

➡ To start the movement, crouched down slightly and hop possible - high.

➡ fully stretch all parts of the body, feet and hands are spread out away from the body.
➡ When landing, gather the limbs and feet take the load.

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.

Vertical swing with dumbbell

Type: Plyometric
Main muscles performing the movement: calf
Other muscles involved in movement: gluteus, quadriceps, shoulders
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pulling

METHOD OF PERFORMANCE

1. Hold the dumbbell between both feet. Keep your back straight and look forward.

2. Bend your legs slightly by increasing light dumbbell behind you.

3. Powerful and controlled fired dumbbells up to a height slightly higher than you,straighten your legs and stand up back.

4. 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.

Circular rotation of the hands

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Trapezoid
Mandatory Equipment: Not required
Level: Beginner
Traffic: N / A

Method of execution

➡ Stand straight and stretch your arms out. Your arms should be parallel to the floor and perpendicular to the torso. This is the starting position.

➡ Slowly start doing circles in a diameter of about 30 cm with both hands. Breathe normally and perform the movement.

➡ Continue with the the roundabout for about 10 seconds. Then the direction of the movement of the hands. Any movement of 10 seconds is equal to the one set, and each round in one iteration.

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.

Rowing with two dumbbells at the same time

Main muscles performing the movement: Medium back
Other muscles involved in movement: Biceps, latisimusi, shoulders
Mandatory Equipment: Dumbbells
Level: Beginner
Movement: Pulling

Method of execution

➡ With a dumbbell in each hand (hands to the torso), bend the knees slightly, and position the torso forward by the curve at the waist. When you bend over, make sure that you keep your back straight, so that it is almost parallel to the floor. Tip: Try to keep your head upright. The weights should be directly in front of you as your arms are perpendicular to the floor and trunk. This is the starting position.

 

➡ While maintaining the torso stationary, lift the dumbbells sideways, keeping your elbows close to your body (not to insert any power by the the forearms). At the top of the movement, tighten the back muscles and hold for a second.

➡ Slowly move the weights to the starting position while inhaling.

➡ Repeat.