Tag: Pectoral strength

Virtual Fitness: How To Do A Standing Cable Chest Fly

October 31, 2021

Standing Cable Chest Fly

The Standing Cable Chest Fly is a strength training exercise that works the chest muscles.
INSTRUCTIONS: Adjust the pulleys to shoulder height. Select your weight. Using a neutral grip, take hold of each handle, one at a time. Step forward with one foot into a split stance. Bring arms together into the start position. Inhale as you slowly release the pulleys back as shown in the video. Exhale as you bring the pulleys forward. There is a slight bend at the elbows during movement.
SPLIT STANCE: Step your right foot forward and bend your kneee. Lift the heel of the left foot while keeping your left knee straight.
BENEFITS: The Standing Cable Fly strengthens the pectoral muscles.
RELEASING THE HANDLES: To release the handles, bring arms together, bend elbows. Place your arms on your chest. Take a step back toward the cable machine. Step to the right. Release the right handle. Move to the left and release the left handle.
ERRORS: Using too much weight. Lifting shoulders up. Moving too fast.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do An Incline Wall Push-Up

October 30, 2021

Incline Wall Push-Up

The Incline Wall Push-Up is a strength training exercise that improves biceps, triceps, pectorals, and core stabilizers.

INSTRUCTIONS: Form a plank position with your hands shoulder width apart. Feet should be no more than hip width apart. Keep body rigid throughout the exercise. Aim for a straight body line from the crown of your head to your heels. Avoid sagging.
COMMON ERRORS: 1) Bringing your tailbone up so that your body forms a V shape. 2) Your body sags downward. 3) Looking up.
MODIFICATION: Move halfway down and then come up.
FITNESS LEVEL: The Incline Wall Push-Up is an adaptation of the floor push-up. It is suitable for individuals who cannot perform the floor push-up. It is also a convenient alternative when working outdoors without a mat as shown in this video.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
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