Chest Exercises Unit 2 Flashcards
What is a multi joint exercise
A compound exercises usually involves elbows triceps and anterior deltoid and example is the press
What are the five contact points in a bench press
Head back butt right foot left foot
What muscles does the benchpress work the best
Pec major triceps anterior deltoid
What angle is usually used and it incline bench press and where should the bar touch
Between 20 and 45° when we get closer to 60 it gets really hard. we should touch higher up than the nipple line so it does not fall forward into our lap
What does the incline bench press target more than the regular benchpress does
The incline bench press targets for all the anterior deltoid and pick major they may feel less shoulder pain. Because of the angle this is usually harder to do than the regular benchpress
Where do we touch On a declined benchpress
You should touch below the nipples such as on xiphoid process we also need foot holders
What would we target more with the decline bench press instead of a flat bench press
We target lower and outer portions of the chest and more triceps
Why would a decline bench press be hard with dumbbells
Because someone would have to hand them to you
What would be the major advantage of a vertical chest press
It is on a machine so we are up right we do not have to provide balance and stabilize the machine just close at one plane and one way sometimes he uses for the elderly. Another advantage is you could use it overhand group or a neutral grip
What would be a disadvantage of using a vertical chest press machine
We usually have to make adjustments for body size . it is hard for your very short or very tall . the things we can change our the seat height which helps change to a portion of the chest and the seat back which adjuster range of motion how far can we bring it forward and back
What is an advantage of a narrow grip bench press
We can push it farther
What do we target More on a narrow grip bench press compared to a regular grip bench press
We use more triceps for this and the inner portion of the Pectoralis major near the sternum
What are the disadvantages of a narrow grip bench press
We decreased range of motion because of the hand shift . if it gets too narrow it is harder to balance at tippy , and we have to go wide enough so the bar hits the chest and our. hands do not get in our way .we usually also lift less weight that a regular grip
What is a reverse grip bench press
It is difficult to use with free weights so we should use a Smith machine that uses an underhand grip
What is it cross bench grip and what muscles does it work the best
We place our hands on one bench and our feet on another bench elevated replace the wage in our lap it works the chest and triceps best
