- pectoral exercises -

even though it does not isolate the great pectoral, this is a basic exercise for the thorax. The forearm should be perpendicular to the bar and the back should lean completely on the bench.

Similar to flat bench bar raises. Anyway it is worth pointing out that this exercise allows a major stretching of the great pectoral. Rotating the arms towards the internal part at the end of the exercise, as many athletes do, does not bring special benefit to the muscle since, even though the great pectoral is the muscle which rotates the arms towards the interior part, no obstacle is put to this movement by the dumbbells. Breathe out while dumbbells are being raised. At the end of arms stretching, elbows should be slightly bent.

This exercise strengthens the upper part of the chest. Attention should be paid to the inclination of the bench (60° is the recommended inclination) in order neither to turn the exercise too similar to flat bench raises nor to stimulate deltoids more than pectorals.

The machine allows a steady work while raising the arms. The great pectoral and the front part of the deltoid are stimulated. The more inclined the bench the more the lower part of the pectoral is stimulated.

There are at least three different versions of this exercise: one using high cables and bringing them forward, in front of the eyes; one bringing the high cables toward the ground; another one using the low cables and raising them to the head. The middle, low and upper part of the pectoral are respectively stimulated.