Fitness and Muscle Work

Could the push-up be the "perfect exercise"? Here's what it can do for you, and how to get it right. By Colette Bouchez WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD While fitness fads may come and go as fast as their late-night infomercials, some types of exercise transcend trends. Among them is the push-up, which uses your own body weight along with gravity to tone and condition muscles. Some fitness experts have called the push-up the closest thing there is to a perfect exercise. And with good reason. "One of the reasons the push-up has endured so long is it's cheap, it's easy, it doesn't require any equipment, it can work multiple parts of the body at the same time -- and pretty much everyone, from beginners to athletes, can derive benefits," says personal trainer Jonathan Ross, a spokesman for the American Council on Exercise (ACE). What kind of benefits? If you're thinking the push-up is the best upper body exercise, many fi...

Sit on the pec deck flys machine's seat and put your elbows relax into the pads. Inhale and force the pads together until they touch in front of checst. Exhale as complete the movement This will affected pectoralis major. Also affected coracobrachialis and biceps short head. Good for beginners for gaining strength and move to more complex exercise.

Support yourself with your arms straight and your torso hanging down from your shoulders: Inhale and bend your elbow to let your body sink as far down between the parallel bars Reverse the motion and return to the starting point, exhaling as you complete the action More bend forward its mean more focus on pectorals muscle. The more straighten your torso, the more you involve the triceps. For best result, do reps between 10 - 20.

Lie on your back on a flat bench. Keep your buttocks in contact with the bench and your feet flat on the floor. Take an overhand grip on the barbell with your hands more than shoulder-width apart Inhale and slowly lower the barbell until it reaches your chest Press the weight back up, exhaling as you complete the movement This exercise focuses on the pectorals and places secondary emphasis on the triceps, anterior deltoids, serratus and coracobrachialis. You can use smith machine to get the same result, this more savety so you can concentrate on the movement.

Here we only discuss some important exercise. Click on the link for detail exercise. If you interested, you can buy this amazing book from Amazon.com Bench Press Close-Grip Bench Press Incline Press Decline Press Push-ups Parallel Bar Dips Dumbbell Press Dumbbell Flys Incline Dumbbell Press Incline Dumbbell Flys Pec Deck Flys Cable Crossover Flys Dumbbell Pullovers Barbell Pullovers