The mountain climber is particularly effective in strengthening all the muscles of the body and improving the cardio. This fitness exercise can be done without any equipment and is an excellent way to burn calories and lose weight. How to perform the exercise? To do mountain climbers, the starting posture is to put yourself in a position of...
The Arnold press is an excellent bodybuilding exercise for working the shoulders. As you might expect, this move is named after Arnold Schwarzenegger. The Austrian bodybuilder and actor used to perform this little known exercise during his workouts. How to perform the exercise? The Arnold bench press is a technical movement. It is...
The bench press is an ideal way to develop the pectoral muscles. The bench press with dumbbells is an exercise of isolation which makes it possible to work the pectoral ones while minimizing the intervention of the shoulders and the triceps. It is generally carried out at the end of the session after having previously carried out heavy basic exercises. These will work in an almost isolated way. Indeed...
The slammed push-ups are ideal to work the pectoral muscles, the triceps, the deltoids, but also the trapezoids, and the whole body to a lesser extent. The push-ups are well known to work above all the pectoral muscles (great pectoral and small pectoral) but they also solicit the shoulders, triceps and trapezoids. In reality the muscles...
This exercise is not always within the reach of beginners, you may need to gain some strength from the vertical pull-ups beforehand. If your body weight doesn't allow you to do pull-ups, you can read this article: How to do pull-ups successfully? This will help you do...
The high bar knee raise or leg raise is an exercise that develops the abdominal muscles and firms up the waist. This exercise can be done in the gym or outdoors or anywhere you can hang from a high bar. You can also do this exercise in the gym.
The purpose of this exercise is to develop a lot of muscles: shoulders, deltoids, triceps, trapezius and biceps among others. Building muscle mass in the upper body with this multi-functional exercise is not easy. However, if you learn the correct technique of execution and movement, it will help you to build muscle...
The seated bench press with dumbbells is a good basic exercise which targets mainly the shoulders and makes it possible to develop the mass of these with a better amplitude of movement compared to a traditional seated bench press with the bar. Depending on the grip used, it is possible to use different deltoid fascicles: with your hands...
Tight grip pull-up is a bodybuilding exercise designed to train the back muscles mainly but also the arm muscles (biceps). The pull-ups are done on a Roman chair. It is a variant of the high bar pull-ups in pronation which is a little more difficult to achieve. The movement to...
How to perform the exercise? Stand in front of a high pulley and use the rope as a pulling accessory. Grab the rope and bring it towards your thighs by spreading your arms. Contract your back strongly for a good second and then slowly come back up. Repeat until the end of your series. CAUTION: Do not put too much weight, it is not possible to...
The spread inclined dumbbells is an exercise of isolation which solicits the higher part of the pectoral muscles and in particular the clavicular part, the shoulders and the triceps being little solicited. One generally uses this exercise at the end of the session after heavier basic exercises. Other stabilizing muscles come into play contrary to the exercises with the bar or on the...
https://youtu.be/Uo0TyeKmwmY?list=PLCWubRD1e4Lvt_nUo-hyRx6FyazpP5NAN The limitations of this type of machine, like all guided machines, are The stabilizing muscles are much less solicited than with free loads. How to carry out the exercise? By varying the height of the seat, one can solicit different parts of the pectoral muscles. An adjustment of the seat lower will allow a more important solicitation of the top of the pectoral muscles...
The inclined bench press with a guided bar is a variant of the classic inclined bench press which is carried out thanks to a guided frame which has the advantage of securing the movement and consequently of limiting the injuries. This allows a better concentration on the work of the pectoral muscles, and to work heavy and/or to the failure without the assistance of the...
The barbell bench press is a variant of the classic bench press to build up the pectoral muscles, which is carried out thanks to a guided frame, which has the advantage of making the movement safer and therefore limiting injuries. This exercise of body-building allows a better concentration on the work of the pectoral muscles, and of...
The bench press is certainly the most popular exercise of bodybuilding to develop the pectoral muscles. It is a basic exercise which makes it possible to work not only the pectoral muscles (large and small pectoral) but also the triceps and the anterior deltoids. Other muscles are solicited to a lesser extent to be able to carry out the exercise and...
The butterfly machine or pec deck is an isolation exercise used as a warm-up or pre-fatigue exercise, as well as a finishing exercise at the end of the session. It allows you to work with a large amplitude in continuous tension. The butterfly or pec deck provides a good congestion and is often performed in long series. It solicits the upper and lower part of the large muscle.
The seated bench press on the seated pectoral machine is an interesting guided exercise. Why ? because it allows to work heavier without risk and in full safety. It is a good alternative to the bench press with the bar or the dumbbells less traumatizing for the articulations. The limits with this kind of machine like all the guided machines...
