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Chest

The major muscles of the chest are called multipennate muscles, which means that the muscle fibers are aligned in several directions. This is why you should do a variety of exercises to develop the chest. The major muscle group in the chest is the pectoralis major and is divided into upper, middle and lower. The pectoralis major muscle is used in bringing the arm across the chest and lowering the arms when they are overhead. This muscle is very important in any movement that involves pushing and is also used in the forehand in tennis, throwing a ball, and blocking in football, and free style in swimming.

Push-Up with Rotation

1. Begin in push-up position with feet together and toes on floor; hands slightly wider than shoulder-width apart.
2. Draw-in belly button and squeeze butt muscles.

Dumbbell Bench Press

Preparation: Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.

Execution: Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of the upper chest. Repeat.

Lever Seated Fly (Butterfly)

Preparation: Sit in machine with back on pad. Grasp handles to both side shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.

Execution: Push levers handles together. Return until chest muscles are stretched. Repeat.

Lever Lying Fly (Dumbbell Flyes)

Preparation: Lie supine on bench. Position both arms under padded levers. Slightly bend elbows and internally rotate shoulders so elbows are back.

Execution: Bring padded levers together in a hugging motion with shoulders internally rotated so elbows are to the sides. Return to starting position until chests muscle are stretched. Repeat.

Chest Dips

Preparation: Mount a wide dip bar with an oblique grip. Step down onto assistance lever.

Execution: Push body up with elbows away from body and hips slightly bent. Lower body until chest is slightly stretched. Repeat.

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