Basic Weight Training Developing the Chest and Shoulders Chapter 6

Let us run the risk of wearing out rather than rusting out. — Theodore Roosevelt

Exercises for the Chest Muscles Bench press Barbell incline press Dumbbell incline press Push-ups and modified push-ups Dumbbell flys Machine flys Cable crossovers Pullovers Decline-bench press

Bench Press Major Muscles: pectoralis major, triceps, anterior deltoid Lie on bench with feet flat floor. Grasp bar slightly more than shoulder width apart. Spotter helps move the bar over your chest. Lower bar in a straight line slightly below your nipples (end of the breast bone). Push the weight straight up to starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Machine Chest Press Major Muscles: pectoralis major, triceps, anterior deltoid Adjust machine to fit. Select weight. Grasp handles with palms out. Keep elbows in. Extend arms fully. Return to starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Barbell Incline Press Major Muscles: pectoralis major, triceps, anterior deltoid Lie on incline bench. Grasp the bar slightly more than shoulder width apart. Spotter helps move bar over upper chest. Press bar upward perpendicular to the floor. © 2007 Thomas Fahey © 2007 Thomas Fahey

Dumbbell Incline Press Major Muscles: pectoralis major, triceps, anterior deltoid Place dumbbells on thighs and boost them chest level using your legs. Keeping the dumbbells high on the chest, press them overhead. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Push-ups Major Muscles: pectoralis major, triceps, anterior deltoid, core muscles Starting position Standard push-ups: Start in the push-up position with your body supported by your hands and feet. Modified push-ups: Start in the modified push-up position, with your body supported by your hands and knees. Lower your chest to the floor with your back straight. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Dumbbell Flys Major Muscles: pectoralis major, anterior deltoid Lie on incline bench, holding the dumbbells together at arms length elbows bent slightly and palms facing. Lower dumbbells to the side of your chest, in-line with your ears. Return to starting position using same path. Keep your chest high and head on bench. © 2007 Thomas Fahey © 2007 Thomas Fahey

Machine Flys (Pec Dec) Major Muscles: pectoralis major, anterior deltoid Sit on the machine with your back flat against the seat. Adjust the wings (arms) at 90°. Place forearms on the pads (or grasp handles)and draw wings toward the middle until they touch. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Barbell Pullovers Major Muscles: pectoralis major, latissiumus dorsi Lie on your back with head should over the end of the bench. Grasp barbell with hands about 8 inches apart. With arms bent slightly, lower the bar behind your head and reach toward the floor. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Exercises for the Shoulder Muscles Overhead press (military press) Behind-the-neck press Raises Incline reverse dumbbell laterals Pec deck reverse laterals Incline reverse dumbbell rows Upright row

Standing Press Major Muscles: deltoids, triceps, trapezius Begin with weight at chest (via clean or from racks). Keeping the back straight, push the bar overhead with elbows extended fully. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Behind the Neck Push Press Major Muscles: deltoids, triceps, trapezius, gluts, quads, core Begin with weight on your back (from racks). Keeping the back straight, drive with your legs and push the bar overhead with elbows extended fully. Return to the bar carefully to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Shoulder Raises Major Muscles: deltoids Lateral raise: Keeping back straight, lift dumbbells to the side to shoulder level (builds middle deltoids). Front raises: Keeping back straight, lift dumbbells in front of you (builds front deltoid). © 2007 Thomas Fahey © 2007 Thomas Fahey

Rear Shoulder Raises Major Muscles: rear deltoids Rear raise: Keeping back straight, lift dumbbells to the rear as far as possible. © 2007 Thomas Fahey

Incline Reverse Dumbbell Laterals Major Muscles: deltoids, rhomboids Lie face down on an incline bench with back straight and arms extended to the front of you. Raise your straight arms to the side and hold this position for 1-2 seconds. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Incline Reverse Dumbbell Rows Major Muscles: deltoids, rhomboids, biceps Lie face down on an incline bench with back straight and arms extended to the front of you. Pull the dumbbells toward you until they reach your waist, then hold for 1-2 seconds. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Upright Rows Major Muscles: deltoids, biceps, trapezius Using a pronated grip, grasp a barbell with hands close together and stand with the weight at waist level. Pull the weight to the upper part of your chest. Return to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Exercises for the Shoulder Rotator Cuff Muscles: supraspinatus, teres major, infraspinatus, and subscapularis Dumbbell external rotation Dumbbell internal rotation Empty-can exercise

Dumbbell External Rotation Major Muscles: infraspinatus and teres minor Lie on your side on a bench, resting on one elbow. Bend your other elbow halfway (90 degrees), keeping the elbow tight to the rib cage. Slowly lower the weight, and then lift it back to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Dumbbell Internal Rotation Major Muscles: subscapularis Lie on your back on a bench with your elbow bent halfway (90 degrees) and held tightly against your side and with your hand extended over your chest. Slowly lower the weight to your side, and then slowly lift it back to the starting position. © 2007 Thomas Fahey © 2007 Thomas Fahey

Empty Can Exercise Major Muscles: deltoid, supraspinatus Stand, hold a dumbbell in each hand. Keeping your arms straight, raise your arms to shoulder height, move them horizontally about 30 degrees, and rotate them inwardly as much as possible so that the palms are facing the floor. Slowly lower and raise the weights through a 45-degree arc. It should look as if you are emptying liquid from two cans. © 2007 Thomas Fahey © 2007 Thomas Fahey

Basic Weight Training Developing the Chest and Shoulders Chapter 6