Targeting Lower Pecs
Could you tell
me the best way to work out the underside of my pecs?
The commonly recommended exercises are decline
bench press and chest
dips, although some suggest flat bench is just as effective.
Conversely, some bodybuilders have reported bench
press does little for their chest development, opting instead
for dips and decline bench. In any case, it may be advised to
stick to the basics until you reach an advanced stage before
you begin specializing - changing your basic chest exercises
every month or two. This may include decline one month, chest
dips the second month, and flat bench the following month. If
this area is still underpar after you've laid the foundation
to your development, then consider including cable
standing flies or decline
flies on a more advanced split program.
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Low Back Fatique During Good Mornings
I tried the hamstring exercise
Good Morning, and I was using my lower back some (it seemed),
does this mean my form was off?
The lower back, or erector
spinae muscles are isometrically
contracted during the good morning. You may begin feeling
it a bit more in the hamstring
muscles as you continue with it over the weeks. Your lower
back should be kept straight through out the Good Morning. You
could always have some one look at your form. It is common, though,
to feel an exercise in your "weakest link". As the
lower back becomes more conditioned, you may later feel it in
the target muscle. If you are performing a split program, consider
performing a leg curl for your first hamstring movement and the
good morning (or any hamstring exercise involving hip extension)
as your second movement. This will pre-fatigue the hamstrings
so you may feel it a bit more in these muscles.
What are Plyometrics?
Hello, I'm an Italian boy, and I don't know what plyometric
means, you have used this term to indicate the utility of an
exercise for the obliques, could you explain to me what it means?
A plyometric is an explosive movement performed after a quick
intense loading. As in the case of plyometric oblique movements,
this involves fast repetitive movements performed between rapid
stretches to each side. The rapid changes of inertia, or momentum
provides the loading for these types of oblique exercises. See
core under power exercises.
Are there any differences between conventional Preacher
Curls, as demonstrated at ExRx.net and so called Spider Curls,
performed on the opposite vertical surface of a preacher bench?
I am mainly concerned whether this change makes biceps the target
muscle, or brachialis remains target muscle as in the conventional
preacher curls. Any further comments on Spider Curls (regarding
their injury potential, active insufficiency of the short head,
etc.) would be highly appreciated as well.
Spider curls were popularized by old time trainer Vince Gironda.
According to Larry Scott (first Mr Olympia), Vince Gironda developed
a unique specialized spider bench. It included a narrow
chest pad on a 15 degree bench at the top end of the bench in
the form of a cross. The exerciser lies prone with arms hanging
over the top of the cross and the back of the arms supported
by the arm rests. Grip is about 8 inches (20 cm) apart with a
false grip (thumbs and fingers on the same side of the bar).
The bar is curled all the way up to the chin and down again.
Another old design apparently did not have
the longer bench for the body to rest upon.
For those without these specialized benches, the exercise
had been traditionally performed off the upper end of an elevated
bench as depicted in the Prone
Incline Curl, also known as a Spider Curl.
As your description depicts, Spider Curls have also been adapted
to be performed off the opposite end of a preacher bench, thereby
blurring the distinction between this variation and preacher
When the spider curl is performed on a low angled incline
bench, the shoulder is flexed even greater than a preacher curl
or a spider curl performed off the vertical side of a preacher
bench. With greater shoulder flexion, the short (inner) head
of the biceps experiences is placed in an even higher degree
of active insufficiency, thereby emphasis on long (outer) head
of the biceps and the underlying brachialis to a greater extent
as compared to preacher curl or even the spider curl performed
down the opposite side of a preacher curl.
The degree of shoulder flexion is the same when comparing
a preacher curl to a spider curl on the opposite side of a preacher
bench. The largest difference is in the resistance curve, which
is only slightly different. The resistance curve of a preacher
curl begins at a slighty greater effort at the beginning and
ends with a slightly lower effort at the end due to the sublet
varying paths the weights travel against gravity when the arm
is placed on an angled surface versus a vertical surface.
Bastardized Cable Seated Row Apparatus
My new gym does
not have a low back machine that allows articulation through
the spine. I have tried the seated
cable row as described on your site but my spine only bends
slightly just before the weight bottoms out.
Some weight training manufacturers have lengthened the cable
on their cable seated row machine so users can only perform the
back version, presumably over concern of the safety
of the spine articulating during the cable row at least for
some frail uninformed individuals that may find their way onto
their machines. Another possibility is you have extremely flexible
hamstrings allowing you greater than normal anteriorly rotation
of the hips so your spine back does not have the opportunity
to flex forward. In any case, you can try one or more of these
options as a workaround:
If you perform the exercise on standard low pulley cable instead
of a dedicated seated cable row machine, you will need to find
something flat [weight plate(s), aerobics step, etc] to place
at the base of the frame to keep your feet from sliding forward.
Alternatively, you can straddle a bench positioned in front of
the low pulley cable. Some benches accommodate your feet to be
positioned on the bench's base with your knees slightly bent.
Chest Exercises for Women
Which chest exercise would aid in firming and lifting my
breasts along with increase cleavage with low neckline sweaters?
speaking, after the age of 20, we can lose 1/3 lb to 1/2 lbs
of muscle mass and gain 1 pound of fat each year. The exercises
for the chest can restore muscle mass under the breast tissue.
If the restoration of muscle mass is accompanied by a decrease
of fat, there may be no net change of girth, but a toning effect.
Both an increase of muscle and decrease of fat will result in
this toning effect. Although, this may not really restore the
natural sagging of the breasts that occurs with age, particularly
if you have ever nursed your children. As you know, the breast
is an organ surrounded by fat tissue. Exercises for the upper
chest may yield somewhat an illusion of upper breast cleavage.
Products like the Wonder Bra or in extreme cases, reconstructive
surgery will yield more dramatic effects. Realize plastic surgery
does not need to include implants. Certainly, I urge you to at
least try an exercise program including chest exercises.
In the beginning, most any basic chest exercise you feel comfortable
with can be recommended. Later, the more effective exercises
become the ones that are less familiar. Even the best exercise
can lose its effects over time. Change
your exercises every month or two. Pick one basic
exercise for the Chest
(General) and one exercise for the upper chest (Pectoralis
Clavicular). If you are using a split
program and specializing on the chest, add an auxiliary
exercise for the chest. Continue to perform an exercise for
every major muscle.
Also, your chest may appear fuller with proper shoulder girdle
shoulders can make the chest appear flatter. Including a
in your weight training program and exercising through a full
range of motion (very mild stretch during chest exercise) will
help maintain ideal shoulder girdle posture. Also, be aware of
other postural deficiencies
which may influence the overall aesthetics
of the body.
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