PURPOSE OF EXERCISE: To develop the mass and strength of the middle and outer pectoral muscles. By using dumbbells rather than barbells, you can work the chest muscles through a greater range of motion, and the need to balance and coordinate two separate weights forces stabilizer muscles to assist as well. EXECUTION: (1) Lie on […]
Author Archives: tavi castro
PURPOSE OF EXERCISE: To develop the mass and strength of the pectoral muscles (middle and upper regions) and front deltoids. Changing the angle of the movement so you are pressing at an incline tends to put extra stress on the upper chest muscles and make the deltoids work harder. But you will find you can’t […]
PURPOSE OF EXERCISE: To build mass and strength in the pectorals, front delts, and triceps. The Bench Press is a fundamental compound exercise for the upper body. It produces growth, strength, and muscle density, not only for the chest muscles but for the front deltoids and triceps as well. EXECUTION: (1) Lie on a flat […]
PURPOSE OF EXERCISE: To develop the trapezius muscles. This exercise can be done extremely heavy to thicken the traps, which really helps you in doing back poses. EXECUTION: Stand upright, arms at sides, a heavy dumbbell in each hand. Raise your shoulders up as high as you can, as if trying to touch them to […]
PURPOSE OF EXERCISE: A heavy cheating movement for advanced bodybuilders to strengthen the entire shoulder girdle and upper back. EXECUTION: (1) Choose a heavy barbell and grasp it with an overhand grip, hands about 12 inches apart. Let the bar hang down at arm’s length in front of you. (2) Lift the bar straight up […]
PURPOSE OF EXERCISE: To develop the trapezius and the front deltoids and create separation between deltoids and pectorals. EXECUTION: (1) Stand grasping a barbell with an overhand grip, hands 8 to 10 inches apart. Let the bar hang straight down in front of you. (2) Lift it straight up, keeping it close to your body, […]
PURPOSE OF EXERCISE: To work the rear and side deltoids. This exercise was often recommended by France’s Serge Nubret, and will work wonders for both your rear and side deltoids. It should be done only with a moderate weight and performed very strictly. EXECUTION: Preferably, you should use an abdominal board set at an angle. […]
PURPOSE OF EXERCISE: To work the rear head of the deltoids. By using cables, you get a slightly longer range of motion with continuous resistance throughout the movement. This is one of Franco Columbu’s favorite rear deltoid exercises, and his rear delts are fantastic. EXECUTION: (1) Using two floor-level pulleys, take a handle in each […]
PURPOSE OF EXERCISE: To develop the rear deltoids. EXECUTION: (1) Stand with a dumbbell in each hand. Bend forward from the waist 45 degrees or more, letting the dumbbells hang at arm’s length below you, palms facing each other. (2) Without raising your body, lift the weights out to either side of your head, turning […]
PURPOSE OF EXERCISE: To isolate andwork the rear head of the deltoids.By bending over while executing aLateral, you force the posterior head ofthe deltoids to work more directly.Doing them seated allows you to do astricter movement than when standing. EXECUTION: (1) Sit on the end of abench, knees together, and take adumbbell in each […]