"You're able to go pretty heavy with it because you're not only working your chest, but now you're incorporating the triceps and the anterior delt," says White. Since it's a compound movement (an exercise that uses more than one muscle group), you're able to really push lots of weight. This staple exercise utilizes flexion at the shoulder joint and extension at the elbow joint. "You're pre-fatiguing, pre-stimulating, pre-exhausting the muscle through something like this before moving on to a bigger motion like a compound movement (like the bench press)," says White. Since this is a unilateral motion, you can also concentrate on one side of your body to really feel that muscle working. He adds you can cross the center of the body to get in a little extra squeeze. This isolation movement "brings the chest into a stretched position because it's moving or abducting your humerus away from your body, so all of a sudden those fibers are stretched out, and now they have to shorten (or contract) to bring or horizontally adduct your arm inward." "To be able to stimulate your chest correctly, you want to make sure you can activate it correctly," says White. White says usually starts his chest days with this exercise. To activate the muscle group in the gym, White shares his three favorite exercises you need to add to your chest day workout. ![]() The muscle is going from a stretched position, shortening to bring your arm in all directions." The chest plays a big role in lots of movements-so White says it pays to focus in on the muscle group. "Both insert into the humerus, the anchor. "There are two heads: the sternalcostal head (on the sternum) and the clavicular head (on the clavicle)," says White. 14 Pushup Variations That Will Boost Your Workout.
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