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.

Lateral raise with bands

  

Main muscles performing the movement: Shoulder muscle 
Other muscles involved in movement: Trapeze, triceps, biceps, back  
Mandatory Equipment: Eraser
Level: Beginner
Movement: Pushing
Method of execution
➡ Take a rubber band and advocate firmly with both feet, and assemble them together, grasp the handles of the bands and faces.

➡ Tighten your stomach and fix the shoulder girdle, bend your elbows slightly.

➡ Slowly mix arms sideways and upwards, bend them at the elbows. Palms facing down.

➡ When your arms are parallel to the floor, slowly lower the hands to the starting position.

➡ Fixing the shoulder girdle is crucial for the isolation of secondary shoulder heads. You would need at tight abdomen and spine upright to bring both shoulders together and the clavicles may not move while lifting the arms.

➡ Precision perform the exercise without swinging the body (while sitting and standing), unless you intended controlled chiyting.

➡ Perform the exercise slowly and concentrate on your shoulders. Never make sudden movements.

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

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.

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 triceps behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing

METHOD OF PERFORMANCE

1. Raise your left hand upright over your shoulder;

2. Place your right hand on left elbow;

3. With your left palm reach out to the base of your neck;

4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.

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.

Shoulder press machine

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

METHOD OF PERFORMANCE 

1. Select weight and sit on the machine

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

3. Push up, stretch your arms fully.

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

Shoulder press "Rocky"

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

METHOD OF PERFORMANCE

1. Sit on a bench with a straight back made while holding the barbell in front of chest with palms forward. Grip shall be wider than the width of the shoulders and have an angle of 90% between the lower arm and upper arm, while moving the barbell downwards. This is your start position.
2. After taking the barbell with the correct grip, lift over your head by locking arms.
3. Now descend the barbell behind the neck while breathe slowly.
4. Lift up and get ready to return the bar to the starting position while exhaling.
5. Slowly descend the barbell to the starting position while inhaling. This is one repetition.
6. 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.

Dips on a bench with a weight

Main muscles performing the movement: Triceps
Other muscles involved in movement: Pectoral muscles shoulder
Mandatory Equipment: One or two benches
Level: Naprednali
Movement: Pushing
Method of execution
➡ Sit on a bench and underlay your palms to the body.

➡ Place your feet on the floor / second bench of the width of the pelvis.

➡ Let your partner at the gym to put the burden (drive) on your lap.
 
➡ Raise hands on and off your body forward slightly, tighten the muscles of your back and pull the shoulders back.

➡ Sit down with only moderate speed until your elbows at right angles.

➡ While driving down, keep your spine vertical and push the elbows back.

➡ Return the starting position.

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.

Dips on a bench

Main muscles performing the movement: Triceps
Other muscles involved in movement: Pectoral muscles shoulder
Mandatory Equipment: One or two benches
Level: Beginner
Movement: Pushing

Method of execution

➡ Sit on a bench and propped his hands to the body.
➡ Place your feet on the floor / second bench of the width of the pelvis.
➡ Raise hands on and displace your body forward slightly, tighten the muscles ofyour back and pull the shoulders back.
➡ Sit down with only moderate speed until your elbows at right angles.
➡ While descend, keep your spine vertical and push the elbows back.
➡ Return the starting position.

Variations

You can put your feet on the second bench to be more demanding exercise. If this option also gets too easy, then let your partner at the gym to put weight on your lap.In this case, not necessarily someone to monitor during exercise.

Triceps stretching behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Equipment and facilities: Dumbbell
Level: Advanced
Movement: Pushing 



Method of execution

Raise your left hand upright over your shoulder;

Place your right hand on left elbow;

With your left palm reach out to the base of your neck;

With your right palm gently exert pressure on the left elbow by pushing it inward and backward toward the door. Hold the position for 15-20 seconds and repeat with the other arm.