K_Legacy Fitness

A month in the gym with Coach Si 💪🏽

Celebrating my 5th year on Facebook. Thank you for your continuing support. I could never have made it without you. 🙏🤗🎉

Man Makers

The chest press primarily targets the following muscle groups:

* Pectoralis Major: These are the large muscles in your chest, responsible for the pushing motion.

* Anterior Deltoids: These are the front part of your shoulder muscles, which assist in the pressing movement.

* Triceps: These are the muscles on the back of your upper arm, which help extend your elbow during the press.

Additionally, the chest press can also engage:
* Serratus Anterior: These muscles are located on the sides of your ribcage and help stabilize your shoulder blades.

* Rotator Cuff Muscles: These are a group of smaller muscles that help stabilize your shoulder joint.

* Core Muscles: Your core muscles, including your abs and lower back, help stabilize your body during the exercise.

The specific muscles emphasized may vary slightly depending on the type of chest press (e.g., incline, decline, dumbbell, cable) and your individual form.

Half-way Bicep Curls

Bicep curls primarily target the biceps brachii, but they also engage the brachialis and brachioradialis muscles to a lesser extent.

* Biceps brachii: This is the main muscle targeted in bicep curls. It is responsible for flexing the elbow and supinating the forearm (turning the palm upward).

Deadlifts are a compound exercise that primarily targets the posterior chain, which includes the muscles on the back of your body. Here's a breakdown of the major muscle groups involved:

# Legs

* Hamstrings: These muscles on the back of your thighs are heavily engaged in pulling the weight off the ground.

* Glutes: Your glutes, particularly the gluteus maximus, play a crucial role in hip extension, which is essential for lifting the weight.

* Quadriceps: While less emphasized than the hamstrings and glutes, the quads (front of thighs) still contribute to knee extension during the lift.

# Back

* Erector Spinae: This group of muscles runs along your spine and is vital for maintaining proper back posture and stability throughout the lift.

* Latissimus Dorsi ("lats"): These large back muscles assist in pulling the weight towards your body.

* Trapezius ("traps"): These muscles in the upper back help stabilize the shoulder blades.

# Core

* Your core muscles, including the abdominals and obliques, work together to maintain stability and prevent rotation during the lift.

# Forearms and Grip

* Strong forearms and a good grip are necessary to hold onto the barbell throughout the lift.

In summary, deadlifts are a full-body exercise that primarily works the legs, back, and core. They are a highly effective compound exercise for building strength and muscle mass.

For Progression, when moving to a heavier weight, use both the weight you're moving from and the weight you're moving to in sync 💪

Don't surprise your body cause injuries are real 💯

Free advice that could save you unnecessary pain

Fair to say legs do make a difference 🤝👏