Mayur Deshpande
  Personal trainer in Mumbai
Nutritional Supplements Library Cayenne (Capsaicin)

Physical Exercise

Resistance Training

Chest

• Decline -press (dumbell,barbell,smith)
• Incline-press (dumbell,barbell,smith)
• Flat chest press (dumbell,barbell,smith machine)
• Flat chest flyes
• Incline chest flyes
• Decline chest flyes
• Chest dips
• Cable cross over
• Push-ups
• Around the chest
•Hindu Push Ups

Name of the exercise - Decline barbell Press (dumbell, smith machine)

Prime muscle -pectoralis major
Plan of movement -transverse plane
Synergist (assisted muscles) -Anterior deltoid and tricep
Stabilizer muscles -bicep brachii
Movement -shoulder adduction
Force - push
Mechanic type-compound


Execution:
1. Lie supine on decline bench Take a dumbbell in each hand and lie back on a decline bench.
2. Hold barbell about 6" wider than shoulder width, palms facing forward.
3. Dismount barbell from rack over the chest using a wide oblique overhand grip. Inhale and lower the barbell to upper chest.
4. Exhale and push the weights straight up overhead until arms are extended, and then lower the barbell slowly back to the starting position. And repeat.

Cautions / Guidelines:
1. Do not swing the barbell.
2. Lower the barbell slowly.

Name of the exercise - Barbell Incline-press (dumbell, smith machine)


Prime muscle -pectoralis major Clavicular
Plan of movement -transverse plane
Synergist (assisted muscles) -Anterior deltoid and tricep
Stabilizer muscles -bicep brachii
Movement -shoulder adduction
Force - push
Mechanic type-compound

Execution:
1. Lie on incline bench with your elbows bent.
2. Hold the dumbbell with over hand grip.
3. Dismount barbell from rack over the upper chest using a wide oblique overhand grip.
4. Lower weight to upper chest (Inhale).
5. Press bar (upward) until arms are extended(Exhale). Repeat.

Cautions / Guidelines:1. In incline dumbbell press, to isolate the effort on upper pectorals, rotate your wrist so the dumbbells face each other. Lower back should be completely rested on padded support.

 


Name of the exercise - Barbell chest press (/dumbell,smith machine)


Prime muscle -pectoralis major Clavicular
Plan of movement -transverse plane
Synergist (assisted muscles) -Anterior deltoid and tricep
Stabilizer muscles -bicep brachii
Movement -shoulder adduction
Force - push
Mechanic type-compound

Execution:
1. Lie on your back on flat bench.
2. Keep your buttocks in contact with the bench and your feet flat on the floor.
3. Take an overhand grip on the barbell with your hands more than shoulder width apart.
4. Slowly lower the barbell until it reaches your chest, Inhaling as you lower the barbell.
5. Press the weight back up, exaling as you complete the movement.
Cautions / Guidelines:
1. Lower the barbell slowly
2. Keep your feet flat on the floor for more stability (Keep your feet on bench if you have back problem).


Name of the exercise - Chest dips / parallel bar dips


Prime muscle -pectoralis major Clavicular
Plan of movement -transverse plane
Synergist (assisted muscles) -Anterior deltoid and tricep
Stabilizer muscles -bicep brachii
Movement -shoulder flexionForce - push
Mechanic type-compound
Execution:
1. Hold yourself at arm's length above the bars.
2. Inhale as you bends your elbow slowly to 90 degree angle & allows your body to sink down to as far as possible.
3. Return to the starting position (arms fully extended), exhaling as you complete the movement.
Cautions / Guidelines:
1. The more you bend forward in decent phase, the more you work the pectorals. (Cross your feet behind your glutes).
2. The more you straighten you torso, the more you involve your triceps.
3. It is not recommended for beginner because it requires sufficient strength.
4. To increase the resistance, you can hang a dumbbell between their legs or place around their waist.
5. Distance between two bars must be arm's length.


Name of the exercise - Flat chest dumbbell flyes (/cable)


Prime muscle -pectoralis major Clavicular
Plan of movement -transverse plane
Synergist (assisted muscles) -Anterior deltoid and tricep
Stabilizer muscles -Biceps Brachii ,Brachialis ,Triceps Brachii and Wrist Flexors
Movement -shoulder flexion
Force - push
Mechanic type-compound
Execution:
1. Grasp two dumbbells. Lie supine on bench holding dumbbells at arms length above you, palm facing each other.
2. Keep arms as straight as possible with a slight bend in the elbow.
3. Lower dumbbells out to each side of your chest in a semicircular motion until chest muscles are stretched with elbows fixed (inhaling).
4. Bring dumbbells together in a hugging motion until dumbbells are nearly together (exhaling). Repeat.
Cautions / Guidelines:
1. Avoid performing this exercise with heavy weights.
2. You have to control the movement in descent phase.


Name of the exercise - Incline chest flyes


Prime muscle -pectoralis major Clavicular
Plan of movement -transverse plane
Synergist (assisted muscles) -Anterior deltoid and tricep
Stabilizer muscles -bicep brachii
Movement -shoulder flexion
Force - push
Mechanic type-compound
Execution;
1. Sit on an incline bench set at about a 30-degree angle.
2. Hold the dumbbells above the top portion of your chest with your arms slightly bend.
3. Inhale then lower the dumbbells until your elbows are at shoulder height.
4. Raise the dumbbells to top position while exhaling.repeat
Cautions / Guidelines:
1. Avoid performing this exercise with heavy weights.
2. You have to control the movement in descent phase.


Name of the exercise - Decline chest flyes


Prime muscle -pectoralis major Clavicular
Plan of movement -transverse plane
Synergist (assisted muscles) -Pectoralis Major, Clavicular , Anterior Deltoid, Biceps Brachii, Short Head
Stabilizer muscles -arm muscles.
Movement -shoulder adduction
Force - push
Mechanic type-compound
Execution:
1. Grasp two dumbbells. Lie supine on decline bench (35-40 degree).
2. Support dumbbells above upper abdomen with the arms with slightly bent position.
3. Lower dumbbells to sides until chest muscles are stretched with elbows fixed.
4. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat.
Cautions / Guidelines:
1. Avoid performing this exercise with heavy weights.
2. You have to control the movement in descent phase.


Name of the exercise - Cable cross over


Prime muscle -pectoralis major (sternum)
Plan of movement -transverse plane
Synergist (assisted muscles) -PPectoralis Major (Clavicular) ,Pectoralis Minor ,Rhomboids ,Levator Scapulae ,Anterior Deltoid And Latissimus Dorsi
Stabilizer muscles -- arm muscles and wrist flexors
Movement -shoulder adduction
Force - push
Mechanic type-isolated
Execution:
1. Hold the cable handles that are attached to a high pulley.
2. Stand in the middle and perpendicular to both pulleys. Bend hips, knees and elbows slightly. Internally rotate shoulders so elbows are back initially.
3. Bend forward slightly from the waist.
4. Exhale as you pull your hands together in front of your body in a hugging motion with your elbows slightly bent (until your hands touch).
5. Exhale as you go back to starting position and repeat.
Cautions / Guidelines:
1. You can cross one hand over the other and change the hand for each movement.
2. Do not walk out too far in front of the pulley system or bend over too much.


Name of the exercise - Dumbbell pull over


Prime muscle - Pectoralis major
Plan of movement - Saggital plane
Synergist (assisted muscles) - Latissimus Dorsi, Teres Major, Triceps Long Head, Pectoralis Minor & Posterior Deltoid.
Stabilizer muscles -anterior deltoid and triceps
Movement -shoulder adduction
Force - push
Mechanic type-isolated
Execution:
1. Lie on the bench, with your feet on the floor.
2. Hold a dumbbell with both hands, palm against the underside of the upper set of plates, thumbs and forefingers encircling the handle.
3. Inhale as you lower the weight behind your head, slightly bending your elbows.
4. Return to starting position, exhaling.
Cautions / Guidelines:
1. You have to control the movement in descent phase.


Name of the exercise - Push ups


Prime muscle -Pectoralis Sternal
Plan of movement -saggital plane
Synergist (assisted muscles) -pectoralis minor,anterior deltoid and tricep.
Stabilizer muscles -Rectus Abdominis ,Obliques Quadriceps,serratus anetrior
Movement -shoulder adduction
Force - push
Mechanic type-compound
Execution:
1. Lie prone on floor with hands Place your hands flat on the floor and slightly wider than shoulder width apart.
2. With your shoulders directly over your hands, straighten your arms and your legs are straight. Keep your head and neck in line with your body so that your are looking down toward the floor.
3. Inhale and bend your elbows until your body is nearly touching the floor.
4. Then push yourself back to an arms-extended position, exhaling as you complete the movement.repeat.
Cautions / Guidelines:
1. Your body should remain straight throughout this exercise.
2. You can focus on upper pectorals by elevating the feet.
3. You can focus on lower pectorals by elevating the torso.


Name of the exercise - Around the chest


Prime muscle -pectoralis major
Plan of movement -saggital plane
Synergist (assisted muscles) -Pectoralis Major (Clavicular) ,Pectoralis Minor ,Rhomboids ,Levator Scapulae ,Anterior Deltoid And Latissimus Dorsi
Stabilizer muscles -arm muscles and wrist flexors
Movement -shoulder adduction
Force - push
Mechanic type-Isolated
Execution:
1. Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. This movement is great for getting a pump in the chest.


Name of the exercise - Hindu Push Ups


Prime muscle - Pectoralis major
Plan of movement - Transverse / Sagittal plane
Synergist (assisted muscles) - Anterior deltoid and tricep
Stabilizer muscles - Bicep brachii,rectus abdominis, Oblique
Movement - Shoulder adduction
Force - Push
Mechanic type- Compound
Execution:
1. Take Push up position- on floor with hands slightly wider than shoulder width, feet together and back straight.
2. Slide your body forward in between your hands in control manner until your elbows get close to the wrist without resting your legs on the floor.
3. Return phase, Raise your hip to return to the starting position. This is one repetition.
Cautions / Guidelines:
1. To concentrate on shoulder, you return in same manner as you slide forward in between hands