Chest Exercises
| Step 1
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
| Step 2
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
| Step 3
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.
| Step 4
Repeat the movement for the prescribed amount of repetitions of your training program. This is typically 3 sets for 15 repetitions.
Proper release of weights: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.
| Step 1
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
| Step 2
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
| Step 3
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
Don’t bounce the weight off your chest. You should be in full control of the barbell at all times.
| Step 4
Repeat the movement for the prescribed amount of repetitions.
| Step 5
When you are done, place the bar back in the rack.
Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.
| Step 1
Lie on the floor face down and place your hands about 36 inches apart while holding your body up with arms fully extended.
| Step 2
Next, lower yourself downward until your chest almost touches the floor as you inhale.
| Step 3
Then, exhale as you press your upper body back up to the starting position while squeezing your chest.
| Step 4
For better execution, pause at the top contracted position and repeat 12-15 times.or as instructed.
Beginners:
Start this exercise on your knees or against the wall if do not have the strength to perform it as prescribed.
| Step 1
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
| Step 2
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
| Step 3
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
| Step 4
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
| Step 5
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
| Step 6
Repeat the movement for the prescribed amount of repetitions.
| Step 7
When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable.
| Step 1
Start by placing the pulleys on a high position (above your head) then select the resistance to be used and hold the pulleys in each hand.
| Step 2
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Slightly bend at your torso in a forward position using one foot forward to stabilize your stance.
| Step 3
Bend on your elbows just slightly to prevent stress at the biceps tendon, then extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Inhale here during this part of the movement.
| Step 4
Slowly move your arms back to the starting position as you breathe out.
| Step 5
Repeat the movement for the prescribed number of repetitions.
| Step 1
Sit on the machine with your back flat on the pad.
| Step 2
Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
| Step 3
Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
| Step 4
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
| Step 5
Repeat for the recommended amount of repetitions.
Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.
