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Push & Pull Exercise Series

Below you will see a few tips for Push and Pull Exercise tips

This post will show the issue that you will be running through the Push element of the push-pull series. In the stimulating as many muscle groups in one session as possible so for this workou will be demonstrating a number of pushing exercise in all direction. There are hundreds of different ways to perform these movements but for this session will chosen one exercise for each movement. You can feel free to get creative and add your own exercise to the movement for example leg press can be changed to a squat or a lunge as long as it is a pushing movement. You are doning it right with these workout can be dome up to three times per week. Incorporating the pulling movements on the other days.

Leg Press: The target muscles will quads hammies and glutes by set desired resistance on leg press machine and sit down on the machine and place your feet shoulder-width apart on the platform directly in front. Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in fron of you. You must keep your knees slightly bent. For the action by lower the platform ultil your upper and lower legs make 90 degree angle then push back to the starting position.

Standing Shoulder Press with Dumbbells: Target muscles will be deltoids (shoulders) for setting up be standing position and hold a dumbbell in each hand. After that raise the dumbbells to shoulder height by curling the dumbbells up by your biceps. Try to rotate your wrist so your palms are facing forward.  For the action by push the dumbbells towards the ceiling until they touch and then slowly return to starting positi on.

Flat Dumbbell Chest Press: These will focus on chest and triceps. Setup by lie down on a flat bench with a dunbbell in each hand and resting on top of your thinghs. The plams of your hands should be facing each other. Using your thinghs for help you to raise the dumbbells. Lift them one at a time so you can hold them in front of you at shoulder width. After your shoulder width then turn your wrists forward so that the palms of your hands are facing away from you. The dumbbells shoud be just to the sides of your chest with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all time.

Triceps pushdown with rope: These excerside will target muscles for triceps. You can set up by attach a rope attachment to a high pulley and grab with a neutral grip with palm facing each other. You can bend slightly forward from the waist and then keep your chest pround bring your upper arms close to your body and forearms should be pointing up towards the pulley as they hold the rope. For the action by using the triceps and push the rope down to your thighs then hinging at your elbows. You have to slowly return to starting position and repeat.

Cable Flyes: For the target muscles is chest. You can set up by adjust the cable to shoulder height and required resistance with a slight bend in your elbows then step forward in front of an imaginary straight line between both pulleys. After that you have to pulling your arms together in front of you and your torso should have a small forward bend from the waist. For the action that you can do by slight bend in your elbows in order to prevent stress at the biceps tendon then extend your arms to the side un til you feel a stretch on your chest. Return your arms back to the starting position. You muse assure to use the same position and motion back to starting position.

 

 

 

 

 

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