Online Gym Guide


Man doing bench presses with weights in a gym

Incline Bench Press

MUSCLES INVOLVED MAIN MUSCLES: pectoralis major (clavicular area), triceps, deltoids (anterior) SECONDARY MUSCLES: deltoids (medial), coracobrachialis, serratus anterior, subscapularis ANTAGONISTS: latissimus dorsi, biceps, deltoids (posterior) VARIATION: WITH DUMBELLS MUSCLES USED pectoralis major (clavicular area), triceps, deltoids (anterior) TECHNIQUE Set up the bench in the same position as described for the [...]

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Calm athletic lady performing the bench press

Barbell Flat Bench Press Exercises

Muscles involved MAIN MUSCLES: pectoralis major, triceps, deltoids (anterior) SECONDARY MUSCLES: coracobrachialis, serratus anterior, subscapularis ANTAGONISTS: latissimus dorsi, biceps, deltoids (posterior)   EXECUTION Lie flat on the bench and support your head and back with your hands. Position yourself so that the bar is directly above your eyes, with a [...]

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Human anatomy model

Biomechanical structure of chest muscles

Chest muscles can be categorised into two categories, namely: Muscles with insertion to the humurus Muscles without insertion to the humurus MUSCLES WITH INSERTION TO THE HUMURUS PECTORALIS MAJOR (anterior, superficial) Origin: clavicle (clavicular head: arising from the anterior surface of the sternal half); ribs and sternal membrane (sternocostal head: [...]

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Asian woman weight loss and diet concept


When the objective is to lose weight, people oftentimes erroneously choose workouts involvinga large number of repetitions. The idea is to “define” or “trim” their musculature locally (e.g., by doing the “biceps 21 curl”).  There are two basic biological errors in this approach:1. You cannot lose weight locally by doing [...]

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Man Measuring His Biceps


Numerous theories exist in this area, some of which are actually contradictory. In this section, we shall look briefly at the most modern and widely accepted of these. Muscle is made up basically of muscle cells or fibers, which contract when they receive an electrochemical stimulus. There are basically two [...]

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