hurston
Newbie
Joined: 06 Jun 2005
Posts: 21
Report abuse
|
 Posted: 08/26/05 - 11:23 Post subject: |
  |
|
Ok, pectoral exercises.... you will need a bench and some weights. It is good to have inline and decline bench, which can also be made with some improvisation. Since pectoral is made from lower, upper muscles, greater and lesser muscle, I will introduce you to 2 exercises (and there is many more) that build only two types of muscles (lower and upper). For greater and lesser you shall need a device that people do not have it at home (usually) and have to go to gym!
Ok, first exercise is done on incline bench (30 to 45 degree angle) and is used for upper pectoral muscles. Lie on bench and support your legs on the ground and keep your buttocks firmly against the bench through entire exercise! Also do not bounce the bar off you chest! Otherwise you could cause yourself a serious injury! Ok, take hold of barbell (or weight) with both hands. Grasp it so that forearms form a right angle to the upper arm when the upper arm is parallel to the floor. Your eyes must be kept under the barbell. Then lift the barbell with slightly bent arms above the upper part of pectorals and opposite, lower the barbell slowly until it touches your pectorals (touch it lightly!) and then again raise your arms by extending it. Beginner should do up to 10 sets.
Opposite exercise is with decline bench (also 30 to 45 degree angle, just in decline position) and it is used for lower pectoral muscles. Also, here be careful not to bounce the bar of your chest. Carefully lift the bar off the rack. Steady the weight over your lower chest; do the exercise slowly- slowly lower the bar until it (lightly!) touches the lower chest. Then pause of a second and return it t a starting position. Also repeat this 10 times.
Be careful not to injure yourself!
|
|
