STRENGTH & MUSCLE MASS
– Pectoralis Major, Serratus Anterior, Pectoralis Minor
NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you.
ANATOMY
EXERCISES – SERRATUS ANTERIOR
- 2 Videos + 1 Link – Serratus Anterior .
- 20 Graphics + 2 Research Studies – Serratus Anterior.
- 10 Graphics + 5 Research Studies – Serratus Anterior – Pushups.
- 16 Graphics + 4 Research Studies – Serratus Anterior – Overhead & Scapular Plane Exercises.
EXERCISES – PECTORALIS MAJOR, TRICEPS, SHOULDERS
- 9 Videos + 4 Links- Pectoralis Major – Upper-Middle-Lower .
- 5 Videos – Pectoralis Major – Upper .
- 4 Videos – Horizontal Pressing – Bands & Moment Arms .
- 36 Graphics + 2 Studies + 2 Reviews – Pectoralis Major .
(1) BARBELL BENCH PRESS
- 5 Videos + 2 Links – BB Bench Press.
- 6 Videos – BB Press – Flat Bench.
- 4 Videos – BB Press – Incline Bench.
- 1 Video – BB Press – Decline Bench.
- 30 Graphics + 6 Research Studies – Bench Angle – Flat-Incline-Decline.
- 24 Graphics + 5 Research Studies – Grip Width & Arm Angle.
- 4 Graphics + 2 Research Studies – Load % Weight Lifted.
- 7 Graphics + 3 Research Studies – ROM – Range of Motion.
- 18 Graphics + 3 Research Studies – BB Bench Press vs. Other Push Exercises.
- 3 Videos – BB Bench Press + Chains.
- 5 Videos – BB Floor Press.
- 3 Videos + 1 Link- Shoulder Pain during the Bench .
- 4 Videos – Sticking Points.
- 4 Graphics + 1 Research Study – Sticking Point.
(2) DB PRESS or FLY: FLAT-INCLINE-DECLINE
- 5 Videos – DB Press – Flat-Incline-Decline-Floor.
- 4 Videos – DB Press-Fly Combination.
- 5 Graphics + 2 Research Studies – DB Press-Fly – Flat-Decline-Floor.
- 11 Graphics + 2 Research Studies – DB Bench Press-Fly vs. Other Push Exercises.
(3) PUSH-UPS
- 8 Videos – Push-ups.
- 3 Videos – [P]Rehab – Push-ups.
- 6 Graphics + 3 Research Studies – Push-ups.
- To be added – Push-ups vs. Other Push Exercises.
(4) CABLE PRESS-FLY, CROSSOVERS, PEC DECK, CHAIN PRESS
- 8 Videos – Pulley-Cable-Band Press-Fly-Crossovers, Pec Deck, Chain Press.
- 4 Graphics + 1 Research Study – Pulley-Cable-Band-Pulley Press-Fly-Crossovers.
(5) DIPS
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