BENCH PRESS

Lying back on a flat bench, with a barbell in the supports, grasp the bar with a wider than shoulder width grip. Raise the bar off of the supports until your arms are straight, but DO NOT lock out your elbows. Slowly lower the weight until it touches your chest. Slowly push the weight back to the starting position. Repeat for reps. This exercise can be done inclined on a slightly inclined bench, (45 degrees or less, any steeper and you turn it into a shoulder exercise), or on a slightly declined bench. Inclined bench presses will emphasize the upper chest, while declined bench presses will emphasize the lower chest.

Bench Press
PUSH-UPS

Face down on the floor, hands shoulder width, back straight, raise yourself up until arms are extended. Lower yourself until chest grazes the floor, and repeat. Can be altered in many ways such as elevating the feet up on to a chair to increase emphasis on the upper chest, or elevating the upper body with hands arms on a chair to emphasize the lower chest. Can be done with feet together or spread, hands close together or widely spaced.

Push Ups

DUMBBELL PRESS

Lie back on a flat bench with a pair of dumbbells held beside your chest using a palms forward grip, (you can also use a neutral, or palms facing, grip). Slowly press the dumbbells straight upward with a steady motion, until your arms are fully extended, but DO NOT lock out your elbows. Slowly lower the weights, and repeat for reps. This exercise can also be done inclined or declined, (an inclined sit-up board works great for declined dumbbell presses).

Dumbbell Press

DUMBBELL FLYES

Lying back on a flat bench hold a pair of dumbbells at arms length straight above your chest, palms facing each other, with elbows just slightly flexed. Maintain this elbow position throughout the movement. Slowly lower your arms out to your sides until the dumbbells are at a level with your chest. Reverse the motion to raise the dumbbells, and repeat. This exercise can also be done inclined or declined.

Dumbbell Flyes

DIPS

For this exercise you will need a bench with dip handles, a dip station, or parallel bars. Grasping the handles, raise yourself up to full arms extension, but DO NOT lock out your elbows. Lean slightly forward to keep the emphasis on your pectorals. Slowly and under control, lower yourself down until your chest is roughly on a level with your hands. Raise yourself to the starting position, and repeat for reps.

Dips

ATTACHMENT FLYE / PEC DECK

For this exercise you will need a bench with a butterfly attachment, or a pec deck machine. Grasp the handles, or put the insides of your forearms against the pads, whichever applies to the apparatus that you are using. Bring your arms together in front of your chest. When doing this, to help ensure that you use the strength of your chest muscles and not your arms, envision that you are applying the pressure with the inside of your elbows, and not with your hands or forearms. Repeat for reps.

Pec Deck



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