You've probably tried to push your upper pecs to grow with the help of incline barbell / dumbbell presses, incline cable flies and
similar machine exercises, but since you're reading this article, we can assume that you're doing some wrong.
Not exact matches
Look to a cable
machine instead, which offers less stabilization support, but allows a
similar range of motion depending on the
exercise.
Although some
machine exercises appear
similar, not all of them target the same muscles.
The photo on all
exercise machines is
similar looking to this one (although the label may be set up slightly differently)...
Don't have one at my gym and couldn't find a
machine similar to the one the rock uses for this
exercise.
This
machine is especially used for the donkey kick
exercises or other
similar motions.
In your first session, after your warm - up, try the
machine - based
exercises listed below (or choose
similar exercises), cool down, stretch, then finish up and spend some time checking out other facilities in the gym, such as the floor
exercise room, stretch stations, cycle spin room, pool and so on.
The
machine row
exercise is
similar to the seated cable row and barbell row.
These and
similar BIG
exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry - over to real world and sporting activities than
machines.
Studies investigating multi joint
exercises (such as the bench press) and single joint
exercises (such as the dumbbell fly, pec deck
machine, and bent - forward cable cross-over) have generally found
similar levels of pectoralis major EMG amplitude across all
exercises, which suggests that either type of
exercise can be used to good effect (Welsch et al. 2005; Rocha - Junior 2007; Shanke 2012).
The deadlift appears to be a better hamstrings
exercise than the back squat but the Romanian deadlift is
similar to other commonly - performed hamstrings
exercises (Nordic curl, glute - ham raise,
machine leg curl).
For example, the association between a
machine 1RM and a
similar exercise free weights 1RM can range between moderate and strong (Willardson & Bressel, 2004; Cotterman et al. 2005; Langford et al. 2007; Lyons et al. 2010; Mayhew et al. 2010; Ferraresi et al. 2013).
The
machine shoulder press, bench press and pec - deck produced
similar levels of muscle activity compared to the remaining
exercises.