Single joint exercises target specific muscular areas to strengthen a particular section of a muscle group. Single joint exercises are primarily done to address the problem of a weak link in any given muscle group. Multi-joint exercises involve a larger group of muscles, but some of the surrounding muscles in any given exercise may not receive the proper amount of stimulation for muscle growth. Single joint exercises allow you to target a specific muscle area that may be a weak point for you, such as a rotator cuff.
Dumbbell Chest Flies
A dumbbell chest fly is a single-joint chest exercise to target the pectoralis major, sternal head; also referred to as the lower chest or pecs. Using dumbbells, start by lying on a bench or stability ball. Hold the dumbbells above the chest with the elbows slightly bent. Slowly lower the dumbbells to the sides, arms outstretched, keeping the slight bend in the elbows. Keep lowering until the chest muscles are stretched. This should be slightly below shoulder level. Pause and return to the starting position until the dumbbells are almost touching.
Cable Crossovers
A cable crossover is another single-joint chest exercise that can be done in combination with dumbbell chest flies or as a replacement. Crossovers are done using a cable station. Place stirrup handles on the cable pulleys and adjust the height 12 to 15 inches above shoulder level. Grab the handles with your palms facing down and center your body between the two cables. For more balance, take a small step forward with your dominant foot. Start in the erect position. Then, bend your torso forward at the hips 15 to 30 degrees, keeping a natural curve to your spine. Your knees should be slightly bent. Inhale and pull down and forward on both cables simultaneously. Pull the cables out and in front of your midsection until your hands touch or cross. Squeeze the muscles and then exhale and return to the starting position.
Pec-Deck Machine
Using the pec-deck machine will keep the body in the correct position for maximum muscle activation. Start by sitting in the pec-deck machine with your back against the pad. Some machines have a foot lever to assist in moving the weights to a starting position. If there is a foot lever, push until the padded arms move forward. Place your forearms on the padded assists. Your arms should be parallel. Release the foot lever. Bring the arms together until they touch. Next, slowly return the machine arms till the chest muscles are stretched. Repeat.
Sets, Reps and Weight
Light weights should be used in isolation exercises because isolated muscles are placed in a restrictive leverage position. This necessitates the lighter numbers because aid by other muscle groups is reduced or eliminated. Perform each exercise for three sets of eight to 12 repetitions with two-minute breaks between sets.
References
- CBS Interactive Business Network: In Single-Joint and Multi-Joint Exercises
- ExRx: Pectoralis Major (Sternal Head)
- ExRx: Dumbbell Fly
- CBS Interactive Business Network: Cable Crossover: Finish Off Your Chest Workout With This Single-Joint Move That Isolates Your Pecs
- ExRx: ACSM REcommendations and Position Stand
Member Comments