Chest Exercises - Ultimate Personal Training

Chest exercises.doc Page 1 of 19 Ultimate Personal Training Chest Exercise Guides Major Muscles That Act At The Chest MUSCLE ORIGIN INSERTION PRIMARY FUNCTIONS Pectoralis major Clavicle, sternum, and first six costal cartilages Greater tubercle of humerus Flexion; adduction; medial rotation Rotator cuff Various aspects of scapula All insert on greater tubercle of humerus except for the subscapularis, which inserts on lesser tubercle of humerus Infraspinatus teres minor: lateral rotation; subscapularis: medial rotation; supraspinatus: abduction
Chest exercises.doc Page 2 of 19 Barbell Bench Press - Medium Grip Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Barbell Mechanics Type: Compound What NOT To Do: Tips: Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.
Chest exercises.doc Page 3 of 19 Incline Barbell Bench Press - Medium Grip Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Barbell Mechanics Type: Compound Tips: Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Bent-Arm Barbell Pullover Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Barbell Mechanics Type: Compound Tips: Lie on a bench, head over the end, with your feet flat on the floor. Hold bar with hands about 14" apart. Keep elbows i n at all times! In a semi-circular motion, l ower the bar to the floo r slowly and as far as comfortable. Pull bar back using the same path. Keep your head down and do not raise your hips. Can also be done with dumbbells or with your arms straight.