Chest with a bit of Back Exercises
The rhomboids are located in the upper back, they attach to the spine and the shoulder blade and are responsible for shoulder retraction. Two of my previous blogs reference back exercises that also work the rhomboids, check out how to perform a bent over row:
The Latissimus Dorsi and the Reverse Fly
The Serratus Anterior and the Pec Minor
While I wanted to acknowledge the rhomboids, today I am sharing about the opposing muscles, serratus anterior and the pec minor. The exercise will hit some of the same muscles that the chest press hits, however because the direction of your palms change, as well as the way the shoulder joint moves, you’ll also be targeting your smaller pec muscles and the muscle that doesn’t get talked about much, the serratus anterior.
The exercise: The Chest Fly using dumbbells
Start with 8-10lb dumbbells. Once you can do 3 rounds of 12, increase your weight by 2%
- Lie on your back, either on a mat or a stability ball (advanced), feet flat on the floor, core engaged
- Weights in hands,extend arms up, palms facing each other
- Slightly bend your elbows
- Leading with your elbows, lower your arms to the side, as if your arms are your wings and you’re spreading your wings. Palms facing up
- Do not allow your upper arm to touch the ground if you’re lying on a mat, or do not overextend your shoulder if you’re lying on a stability ball
- Have a straight line from your shoulder to your elbow, elbows are still slighted bent
- From here, bring the weights back to the starting position, slowly pressing back to the midline, engaging your pec muscles, closing the shoulder girdle.
Repeat for 10 to 12 reps
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