[Lean_Machine]

I thought the other stickey was a bit rough on exercise and form. Just a couple of links that probably some people dont look at. So im bored and i thought i'd try update it and do a better one.

All information is gathered from:
http://www.exrx.net/Lists/Directory.html

However anything you dont find here (unlikely) you can find here:
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.abcbodybuilding.com/exercise1.htm
http://www.exrx.net/Lists/Directory.html
http://www.bsu.edu/webapps/strengthlab/home.htm
http://www.theministryoffitness.com/exercises.htm


This post is going to be about exercise and form. It will provide noobs with the information about muscles and how to target specific muscles with different exercises and how to do them. Im only going to do them major muscle groups:

1.Shoulders
2.Chest
3. arms
4.Legs
5.Back

Note: all words in blue are links which can be clicked which will lead you to pictures of the actually muscles and animations of the exercises.

1. Shoulders

Basically the shoulder is broken up into three different parts these are:

Anterior Deltoid

The Anterior deltoid is the front part of shoulder. The anterior deltoid is primarly targeted during these exercises:

• Barbell
  • Behind Neck Press
  • Front Raise
  • Military Press
  • Shoulder Press
• Cable
  • Front Raise
  • Shoulder Press
• Dumbbell
  • Arnold Press
  • Front Raise
  • Shoulder Press
• Lever
  • Behind Neck Press
  • Shoulder Press
• Smith
  • Behind Neck Press
  • Shoulder Press

However it is also a synergist (which is a muscle that assists another muscle to accomplish a movement) in other exercises, manily during chest exercises bench press etc.



Before doing above exercises you should stretch. To stretch the anterior deltoid you can perform these stretch exercies:

• Doorway
• Lying
• Wall

Lateral Deltoid

The lateral deltoid is the 'middle' part of the shoulder. The middle part, when lean, can look like two seperate muscles however they are not. The lateral deltoid can be targeted by:

• Barbell
  • Upright Row
• Cable
  • One Arm Lateral Raise
  • Upright Row
    • Stirrups
    • One Arm
• Dumbbell
  • Lateral Raise
    • One Arm
  • Lying Lateral Raise
  • Upright Row
    • One Arm
• Lever
  • Lateral Raise
• Smith
  • Upright Row

Before performing this exercise the following stretches should be performed:

• Fixed Bar
• Side Deltoid

Posterior Deltoid

The posterior deltoid is the backside of the shoulder. It can be targeted by doing the following:

• Barbell
  • Rear Delt Row
• Cable
  • Rear Lateral Raise
  • Rear Delt Row
  • Seated Rear Lateral Raise
• Dumbbell
  • Lying Rear Lateral Raise
    • One Arm
  • Rear Lateral Raise
  • Rear Delt Row
  • Seated Rear Lateral Raise
• Lever
  • Lying Rear Lateral Raise
  • Rear Delt Row
  • Seated Rear Lateral Raise
  • Seated Rear Lateral Raise (Gripless)
• Smith
  • Rear Delt Row

Before performing this exercises do the following stretches:



Stretch

• Fixed Bar
• Rear Deltoid

2. Chest

The chest is broken up into three parts.

Pectoralis Major, Sternal

This makes up the bulk of the chest and is far the strongest and largest part of the chest. It can be targeted by:

• Assisted
  • Chest Dip
• Barbell
  • Bench Press
    • Power Lift
    • Guillotine
  • Decline Bench Press
• Cable
  • Chest Press
  • Decline Fly
  • Lying Fly
  • Seated Fly
  • Standing Fly
• Dumbbell
  • Bench Press
  • Decline Bench Press
  • Decline Fly
  • Fly
  • Pullover
• Lever
  • Bench Press
  • Chest Dip
  • Chest Press
  • Decline Chest Press
  • Decline Bench Press
  • Lying Fly
  • Pec Deck Fly
    • Decline
  • Seated Fly
• Smith
  • Bench Press
  • Decline Bench Press
• Weighted
  • Chest Dip
  • Push-up

As you can see there are many exercises. For best results use free weights rather then machine. This is because free weights strengthen balancing muscles.



Stretches:

• Behind Head
• Doorway
• Straight Arm

Pectoralis Major, Clavicular

This is the upper part of the chest. As you can see it is smaller then the sternal part and usually weaker. usually when doing exercises for this muscle a lot of work will be done also by your shoulders as a synergist.

Exercies:

• Barbell
  • Incline Bench Press
• Cable
  • Incline Bench Press
• Dumbbell
  • Incline Bench Press
• Lever
  • Incline Bench Press
  • Incline Chest Press
• Smith
  • Incline Bench Press

Pectoralis Minor



This is the smallest part of the chest and not many people tend to actually work this part.

Exercises:

• Assisted
  • Chest Dip
• Cable
  • Standing Fly
• Lever
  • Chest Dip
• Weighted
  • Chest Dip
• Decline bench press

Stretches:

• Doorway Modified Chest
• Wall Shoulder Girdle

CONTINUED BELOW