Bodybuilding Guide to weight lifting - Types of exercises

Execution: This type of exercise is executed from o lying position on a bench, arms streched forward with weights in each hand. Weight lifting from this position helps develop the lateral segments that connect to the deltoid muscles as well as the middle section of the pectoral muscles. The exercise can also be practiced on a bech 30 degrees inclined, lying face down. In the first variant of the exercise the upper segments of the pectoral muscles are subjected to more effort, while in the second variant this applies to the lower segments of the same muscles. Breathing: you should inhale while lowering the arms and exhale when returning to the initial position.

Execution: This type of exercise is executed from a lying position on a bench, arms streched and shoulders broad apart, holding the dumbbells over the chest with a pronation grip. While performing this exercise the lower back strain should be avoided as it causes distorsion. Weight lifting from a lying position helps develop the triceps and the pectoral muscles, the outward segments of the deltoid muscles and the muscles of the forearms. There are various ways of execution: a) The same movement but with wider arms opening that secures a more intense exercise for the pectoral muscle side segments. b) With the hands closer on the dumbbell bar, situation in which the triceps are more active. c) The same movement but performed with the help of a dumbbell bar bent in the shape of a rectangle stimulates the development of the sternum muscles. d) From a sitting position on a bench 45 degrees inclined, with the back supported, the exercise stimulates the upper segments of the pectoral muscles. e) From the lying head down position, on surface 30 degrees inclined, the exercise proves usefull for the lower segment of the pectoral muscles. The inclined surface has to be narrow enough to allow unimpeded up and down movement of the arms. f) All the above variants of the exercise could be also applied when working with weights. The use of weights favours the lenghtening of the muscle fibre, which is necessary for the development of the pectoral muscles.