Incline Press

incline press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sitting on a bench inclined between 45° and 60° and takes the barbell with a pronated grip. The grip is wider than your shoulders :

  • Inhale and lower the barbell until it reaches your jugular notch (upper chest at the base of your neck).

  • Press the barbell back up to straight arms length, exhalting at the end of the movement.

This exercises works the upper pectorals, anterior deltoids, triceps and serratus anterior.

Note : Incline press doesn’t firm the women’s breasts. It’s a myth, incline press doesn’t slow down the fall of the women’s breasts. The breasts composed of fat containing mamarry glands. The whole held on a web of connective tissue and it’s placed on pectoralis major muscle.

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-Steph

Barbell Front Raises

barbell front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with legs slightly apart. Your back straight with your abs contracted. Place a barball on your thinghs with a pronated grip and you have arms outstrechted :

  • Inhale and raises the barbell until the level of your eyes

  • Back to the start position slowly by avoiding shaking

  • Exhale at the end of the movement

This exercice mainly works your anterior deltoids, your upper pectorals, infraspinatus and a little bit your trapezius, serratus anterior and your short head of your biceps.

If you raise higher up, your posterior deltoids also work to help raise your arms vertically.

This exercice can also be done at the low pulley. Put your back against the machine with the cable passing between your legs.

Note : Your brachial biceps works a little bit in alll anterior elevation of your arm.

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-Steph

One Dumbbell Front Raises

One Dumbbell Front Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with legs slightly apart. Your back straight with your abs contracted. Place a dumbbell on your thinghs with your hand crossed on the handle. The palms of your hands are face to face and you have arms outstrechted :

  • Inhale and raises the dumbbell until the level of your eyes

  • Back to the start position slowly by avoiding shaking

  • Exhale at the end of the movement

This exercice works your anterior deltoids, your upper pectorals and your short head of your biceps.

It should aslo bee added that all the muscles that stabilize the scapulae use isometric action, allowing the humerus to pivot on a stable support.

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-Steph

Stretching Of Deltoids Anterior

stretching of deltoids anterior beams

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing legs spreads to shoulers width. Your arms stretched behind your back with your fingers crossed. Push your arms as far back as possible and raise your arms slowly. Pull out your torso and try to touch your torso with your chin.

Keep this position for 10-20 seconds.

This exercice mainly stretches deltoid anterior beams, pectoralis major (chest) and brachii biceps. This exercice stretches a little bit the brachial, brachio-radial and all wrist’s muscles extensor.

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-Steph

Semi Pronated Low Pulley Front Raises

semi pronated low pulley front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in semi-pronation :

  • Inhale and raise your arms until your eyes level

  • Exhale at the end of the movement

This exercice works your deltoid (mainly anterior beams) and pectoralis major (upper chest) and a little bit the short head of biceps.

This movement is better when you do high reps.

Variant : You can do this exercice with a dumbbell

Note : This exercice is good for people who have difficulty to develop anterior beams. The hand in semi-pronation carries the humerus in external rotation. It’s good because at the beginning of movement it stretches anterior beams and you really feel the work.

Share this article if you think it can help someone you know. Thank you.

-Steph

Low Pulley Front Raises

low pulley front raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with your feet slightly apart. Your arms are along your body with the handle in your hand in pronation :

  • Inhale and raise your arms until your eyes level

  • Exhale at the end of the movement

This exercise works your deltoid (mainly anterior beams) and pectoralis major (upper chest) and a little bit the short head of biceps.

Share this article if you think it can help someone you know. Thank you.

-Steph

Front Raise

front raises anatomy dumbbell shoulder

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

front raises anatomy dumbbell shoulder

Standing with your legs slightly apart. Take a dumbbell in each hand in pronation. You can keep dumbbells on your thighs or on the side :

  • Inhale and make an alternate raise of your arms forward (or antepulsion) until your eyes level.

  • Exhale at the end of movement

front raises anatomy dumbbell shoulder

This exercise work mainly deltoid’s anterior beams, clavicular beam of the pectoralis major and a little less the rest of deltoid. In all arm raise movements, scapula fixators (shoulder blades) on rib cage such as anterior serratus and rhomboids, are also used allowing humerus to tilt on a stable support.

front raises anatomy dumbbell shoulder

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-Steph