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Download Bodybuilding Anatomy (2nd Edition) by Nick Evans PDF

By Nick Evans

Boasting a hundred routines and 104 diversifications, the hot version of Bodybuilding Anatomy is the last word consultant to gaining mass and sculpting your body. It gains step by step guide and 141 full-color anatomical illustrations, together with the preferred aggressive poses, and suggestions to switch and individualize programming for particular wishes.

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Extra info for Bodybuilding Anatomy (2nd Edition)

Example text

The upper arm is vertical, and your elbow is tight against your side. Range: Your hand moves through an arc of approximately 90 degrees, like the hand of a clock moving between 10 and 2 o’clock.  In order to use a dumbbell, you will need to lie flat or recline so that gravity acts in the plane of rotator cuff function (see variations). Va r i a t i o n s Dumbbell External Rotation Lie across a flat exercise bench, resting on your upper back with your elbows in contact with the bench. Holding a dumbbell in one hand, position your forearm vertically upward, elbow bent at 90 degrees.

Narrow hand spacing emphasizes the inner central portion of the chest and requires more effort from the triceps. Wider grips provide a greater stretch, targeting the outer portion of the muscle, and minimize triceps contribution. However, as hand spacing increases, so does the risk of injury. Range of motion: To maximize pectoral work, flare your elbows out wide as the barbell is lowered. A shorter repetition terminating the press just before lockout keeps tension on the pectorals and reduces triceps assistance.

A neutral grip (thumbs up, palms facing each other) emphasizes the pectorals better than a pronated grip (palms forward). Sit on an incline bench. 03a/496799/JenG/R1 facing forward. Press the dumbbells vertically upward until your elbows lock out. Lower the dumbbells to your upper chest. 50 Muscles Involved Primary: Upper pectoralis major Secondary: Anterior deltoid, triceps brachii Anatomic Focus upper chest Trajectory: The angle of incline determines trajectory. As the backrest is raised and the incline increases, the focus shifts progressively higher up the pectoral muscle.

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