What exercise will you do for your pectorals?????

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Jun 27th, 2015

Thank you for the opportunity to help you with your question! the solution is as such:


  1. Lie back on a bench holding two dumbbells with a standard grip (palms forward) and arms extended over your chest.
  2. Slowly lower the dumbbells to your outer chest, then press and rotate 180 degrees as you push back up to starting position. You should have a supine grip with your pinkies inward and palms facing your face at the top of the movement. Hold this peak contraction for 2 seconds before lowering into the next rep.
  3. Keep your shoulders back and down during the press to maximize pec involvement and minimize delt takeover.


  1. Start in a push-up position with your hands about six inches apart. Add resistance by wearing a weighted vest or have a training partner place a weight or sandbag on your back.
  2. Slowly lower your chest to the ground and press back up until you fully extend your elbows.


First 7 reps (low position)

  1. Starting with the cables in the lowest position, grab the handles and move into a staggered stance with one foot forward and one foot back. Lean forward slightly from the hip. This is your base position for all three movements.
  2. With the handles out at your sides and an underhand grip, squeeze the cables up and in to eye level using a scooping motion. Perform 7 reps in this position.
  3. Move the cables to chest height, grab the handles, and get into the base position.
  4. Push the handles out and in front of your chest with the palms facing each other.
  5. Resist the weight as you open up in a wide arc. Pause when you feel a light stretch in your chest, then squeeze back to the center with the elbows slightly bent and locked in place. Perform 7 reps in this position
  6. Move the cables just above your head, grab the handles, and move back into the base position.
  7. Press the handles down and in front of your upper abdominals with palms facing inward.
  8. Open your arms back and up until you feel a good stretch across the pecs, pause, and then squeeze back in and under your chest. Perform your last 7 reps in this position.


  1. Hold the kettlebells over your chest as you did in the press, but turn your palms to face each other.
  2. Using a wide arc from the shoulders, lower your arms with elbows slightly bent until you feel a good stretch across the chest. Pause and contract the pecs against the extra resistance that the kettlebells provide at the bottom range.
  3. Squeeze your pecs as you bring your arms back up in a wide hugging motion. Keep your shoulders back and squeeze your pecs together at the top of the motion.


  1. Place your hands on the bars and push yourself up until your elbows are locked. Cross your legs back with your knees bent, core tight, and hamstrings and glutes braced.
  2. Have your training partner hold and pull your legs back until you're in a forward leaning position, using just enough assistance to get you into the right angle. Your body should be at approximately a 30-degree angle to the ground.
  3. Lower yourself until your shoulders are lower than your elbows, or you feel a good stretch across the chest. Listen to your body and don't push through shoulder pain.
  4. Push yourself up by extending your elbows to 180 degrees for a full range of motion. Visualize the pec squeeze as you drive up.
Please let me know if you need any clarification. I'm always happy to answer your questions.awaiting a positive feedback. thank you.
Jun 27th, 2015

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