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You are exercising on bench with inclination approximately 20-30° with stretcher for legs (the same like is for exercising of abdomen muscles). You are exercising in lying position upside down. With angle bigger than 30° is to the exercising too much connected latissimus dorsi and it can makes unpleasant feelings in shoulders and in the area of cervical backbone.

Starting position is with dumbbells alongsides of trunk. Dumbbells compress angle 90° each other with peak by the thumbs.

With breathing out you push dumbbells after the shortest track (not after bow) above the thorax to the tight arms where dumbbells get together nearly.

With tinge you trigger dumbbells back to the trunk. Track of dumbbells copies big printing A with peak above the thorax. With look of side arms with dumbbell donīt hold up ahead and not to the back.

Note: In this exercise is used relatively big weight. It brings troubles while moving dumbbells to the starting position and then after end of exercise. In the best case two people help you – both give you one dumbbell. In case if you exercise alone itīs better to exercise decline dumbbell flyes.

Caution: this exercise isnīt suitable for oldest people, with troubles of high blood pressure, glaucoma or other eye illnesses and for full beginners.

Primary:
m. pectoralis major - sternal part
chest - lower part (old school claim)

Secondary:
m. pectoralis major - clavicular part
m. deltoideus - front part
m. triceps brachii

Exercises Chest


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