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Here’s the best part: There’s one “chest” exercise that not only works your chest, shoulder, and arm muscles, but your butt and abs, too. This shifts the distribution of weight to one side of your body, forcing your entire core—which includes your glutes and abs—to work harder to keep you from falling off the bench. By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. These home stretching exercises  are combined into a total body routine, including upper and lower body stretches. Grab your L arm behind your back and gently pull it downward as you tilt your head to the right. This routine of home stretching exercises is divided into 5 stretches for the upper body (above), and 5 for the lower body (below).
Lie on your stomach with your hands under your shoulders, then press up on your hands to stretch your abdominals. Practice these home stretching exercises at least 3 times per week for best results, and learn more about stretching and posture from my eBook, Correct Posture.
Knee strengthening exercisesTarget the thigh, hip, gluteus, and calf muscles that work together to support and control the knee joint. High intensity interval training Use bursts of intense exercise for higher calorie burning and a boost in your cardio fitness. Back strengthening exercises Exercise routine for the deep muscle layers that support the spine, including all 4 abdominal muscle groups.
Miguel Cavazos is a photographer and fitness trainer in Los Angeles who began writing in 2006. The best upper-chest workouts with dumbbells emphasize your upper pectoral fibers and stimulate pectoral muscle development to meet your specific training goals.
The best upper-chest workouts with dumbbells include exercises that emphasize upper pectoral activation.
The best dumbbell workouts for stimulating growth in your upper chest involve short and intense sets.
Upper-chest workouts that increase stamina help increase contractile strength, and energy stores in your upper pectoral muscle fibers.


Workouts that enhance endurance in your upper chest help your upper pectoral muscles perform repetitive contractions, or sustain contractions for extended amounts of time. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Or perhaps you should think of it this way: Skip your chest, and you’ll be missing out on that burn. It’s from The Women's Health Big Book of Exercises and it’s called the single-arm dumbbell bench press.
You have to use a lighter weight than if you performed the standard bench press, but you’ll be strengthening the muscles that stabilize your body from your hips to your abs to your shoulders—common weak spots that can contribute to poor posture. Grab your L elbow with your R hand, then gently push your L elbow back to stretch the back of your upper L arm. You can let your knee bend a little bit as you pull your leg back, but keep your tailbone on the floor. Beginning and intermediate workouts are illustrated, including drills that improve your balance and agility.
He has contributed health, fitness and nutrition articles to various online publications, previously editing stand-up comedy and writing script coverage as a celebrity assistant. Bodybuilders and strength athletes may benefit most from heavy dumbbell workouts, whereas lighter sets are ideal for general fitness and endurance training.
The pec fly and incline press with dumbbells are among the best exercises, along with workouts that include the incline press and pec flies for targeting upper-chest development.
The National Federation of Personal Trainers recommends that your workout include six to eight sets targeting your chest.
Physical activities, such as swimming and surfing, require substantial upper-chest endurance.
After all, the best exercises for targeting your pectoral muscles also help shape and firm your shoulders and triceps. To do it, you simply use the same form as you would for a dumbbell bench press, but instead of holding a weight in each hand, you perform the movement one arm at a time. For even more body-shaping moves, check out the best new exercises for every part of a woman’s body). If you can't wait until the stretch is over, back off a little bit--your stretch is too intense.


Balance your body weight evenly through your foot without putting too much weight in your arch.
Build strength and develop balance, control and stabilization for your torso and shoulder girdle. The exercises are easily modified to make your workout easier or more challenging as needed. Cavazos holds a Bachelor of Arts in philosophy and political science from Texas Christian University. The best exercise movements for upper chest dumbbell workouts include exercises that move your shoulder blades away from your spine, while flexing or internally rotating your shoulders against resistance. Maximize upper-chest recruitment by positioning the palms of your hands just outside shoulder width for the incline press. The best upper-chest dumbbell workouts for building endurance include sets that exhaust your muscles within 20 to 25 repetitions. Next, side tilt your neck and back to the L for a R side stretch, then tilt to the R for a L side stretch. Shift your weight forward onto your L leg until you feel a stretch in the front of your R thigh.
Select dumbbells that weigh enough to exhaust your muscles within four to six repetitions for each set. The best dumbbell workouts for building upper-chest stamina involve sets with enough weight to exhaust your muscles within 12 to 15 repetitions.
Rest up to five minutes between sets, or until your pulse goes down to 100 beats per minute. Select two or three exercises that emphasize your upper chest, and perform a total of eight to 10 sets to complete your workout.
Perform a total of four or five sets that target your upper chest to complete your workout. Rest approximately three minutes between sets, or until your pulse reaches 115 beats per minute.



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Author: admin | 22.08.2015



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