Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major.
Tag: pectoralis major
Build the muscles necessary to perform neutral-grip pull-ups using the machine-assisted close neutral-grip pull-up, a compound and pull exercise.
Compared with the incline barbell and dumbbell presses, the incline cable bench press maintains the focus on the upper pecs throughout the range of motion.
A compound and push exercise, use the machine-assisted triceps dip to strengthen the muscles necessary to be able to perform the proper triceps dip.
Target your lower pectoralis major and latissimus dorsi using the decline barbell pullover, an isolation and pull exercise.
Work your shoulders using the double cable front raise, an isolation exercise that targets your anterior delts and synergistically works your lateral delts.
The one-leg push-up, which targets your lower pecs and obliques, puts your body out of balance, thus forcing the recruitment of more stabilizer muscles.
Target your anterior deltoid and synergistically work your lateral deltoid, upper pecs, and serratus anterior with the seated dumbbell front raise.
Use the decline dumbbell fly, an isolation and push exercise, to warm up, pre-exhaust, or burn out your sternal pectoralis major.
Compared with other variations of the overhead press, the seated neutral-grip dumbbell overhead press puts less pressure on your shoulder joints.
The bent-over barbell reverse raise is a rare exercise but very effective at activating and building the posterior deltoid.
Use the Smith machine underhand Yates row to build your upper back and arms, and develop upper-body strength.