CHEST
Chest Exercise #1: Bench Press
Description:
- Lie on bench press bench.
- Grasp barbell bar or dumbbells, hands shoulder distance or slightly more apart.
- Lift weight off of support.
- Lower weight to chest.
- Push weight up.
- Repeat and place bar back on support when finished.
- Lie on bench press bench.
- Grasp barbell bar or dumbbells, hands shoulder distance or slightly more apart.
- Lift weight off of support.
- Lower weight to chest.
- Push weight up.
- Repeat and place bar back on support when finished.
*Note: This exercise can also be done with dumbbell weights.
Description:
- Sit at chest press machine.
- Grasp handles and push forward.
- Return to start position and repeat.
- Sit at chest press machine.
- Grasp handles and push forward.
- Return to start position and repeat.
Description:
- Lie on back on decline press bench.
- Grasp bar with firm grip, hands shoulder distance or slightly more apart.
- Push bar upward off of rest and lower to chest.
- Push bar back up and repeat.
- Replace bar on rest when finished.
- Lie on back on decline press bench.
- Grasp bar with firm grip, hands shoulder distance or slightly more apart.
- Push bar upward off of rest and lower to chest.
- Push bar back up and repeat.
- Replace bar on rest when finished.
Description:
- Attach pulley to secure object above head level.
- Begin with arm up and out from side as shown.
- Grasp handle, palm forward and pull down and across.
- End with hand at opposite hip, palm inward.
- Return to start position and repeat.
- Attach pulley to secure object above head level.
- Begin with arm up and out from side as shown.
- Grasp handle, palm forward and pull down and across.
- End with hand at opposite hip, palm inward.
- Return to start position and repeat.
Description:
- Place hands on dip bars, elbows bent.
- Push down, raising body upward.
- Lower and repeat.
- Place hands on dip bars, elbows bent.
- Push down, raising body upward.
- Lower and repeat.
Description:
- Lie on back on flat bench or incline bench.
- Hold weights in hands, palms up, elbows slightly bent as shown.
- Lift arms up and inward while straightening elbows.
- Lower and repeat.
- Lie on back on flat bench or incline bench.
- Hold weights in hands, palms up, elbows slightly bent as shown.
- Lift arms up and inward while straightening elbows.
- Lower and repeat.
*Note: This exercise can also be done on an incline bench to work the upper chest.
Description:
- Lay on back holding weight straight overhead.
- Keep elbows straight.
- Lower weight until it almost touches floor and return to start position.
- Lay on back holding weight straight overhead.
- Keep elbows straight.
- Lower weight until it almost touches floor and return to start position.
Description:
- Sit on incline bench.
- Hold dumbbells or barbell in hands, arms out to sides, elbows bent.
- Lift arms up and overhead as shown.
- Lower and repeat.
- Sit on incline bench.
- Hold dumbbells or barbell in hands, arms out to sides, elbows bent.
- Lift arms up and overhead as shown.
- Lower and repeat.
*Note: This exercise can also be done with dumbbell weights.
Description:
- Grab pulley, aligned at shoulder level.
- Grasp in hand.
- Pull arm inward, keeping elbow straight.
- Return to start position and repeat
- Grab pulley, aligned at shoulder level.
- Grasp in hand.
- Pull arm inward, keeping elbow straight.
- Return to start position and repeat
Description:
- Sit in pectoral machine.
- Place inside of arms against pads, elbows bent to 90 degrees.
- Pull arms inward and together.
- Return to start position and repeat.
- Sit in pectoral machine.
- Place inside of arms against pads, elbows bent to 90 degrees.
- Pull arms inward and together.
- Return to start position and repeat.
Description:- Grasp Lat bar in hands.
- Bend knees slightly, keep arms straight.
- Start with bar at eye level.
- Pull bar down to thighs, keeping elbows straight.
- Return to start position and repeat.
- Bend knees slightly, keep arms straight.
- Start with bar at eye level.
- Pull bar down to thighs, keeping elbows straight.
- Return to start position and repeat.
Description:
- Stand with arms out to sides, elbows straight.
- Hold weights in hands.
- Lift arms up to middle, keeping elbows straight.
- Return to start position and repeat.
- Stand with arms out to sides, elbows straight.
- Hold weights in hands.
- Lift arms up to middle, keeping elbows straight.
- Return to start position and repeat.
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