Bench Press

Body Part: Chest

Description:

To properly perform a bench press exercise you need to lay on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar or dumbbells, to eliminate the chance of dropping the weight on yourself. Once you have lifted the weight off the rack, the bar will be directly over the center of the chest. Keep your head on the bench at all time throughout the movement. Once you have the bar steady, slowly it to about chest level, if you are able to. keep your arms pointed outward as the bar drops. Upon reaching the bottom of the movement, press the bar back up to an extended position, focusing position, focusing on driving the bar upward with your chest and arms.

Decline Bench Press

Body Part: Chest

Description:

Lie on a decline bench set at an angle between 20 and 40 degrees with your feet anchored to prevent them from slipping. Take an overhead grip on the bar with your hands at least shoulder width apart:

  1. Inhale and slowly lower the bar until it reaches the lower edge of your pectorals.
  2. Press the bar back up, exhaling as you complete the movement.

Dumbbells flys

Body parts: Chest

Description:

To perform dumbbell fly pick, relatively light weight in each hand. you will need to experiment to determine how much weight is right for your dumbbell fly. start with aligher weight then slowly work your way up. lie down on a weight bench and raise both dumbbells straight up over your chest with your arms straight. This is your starting position. Spread both arms outward in awide arc until your arms are out of our sides. Your arms can be slightly bent. This is the fly parts of dumbbells fly. It is called that because you look like you are flying. Flow the same arc back up until the dumbbells return to the starting position. This is one repetition of dumbbell fly.

Incline Dumbbell Fly

Body Part: Chest

Description:

  1. Grasp two dumbbells and lie on incline bench face up. Extend your arms up with your palms facing them fixed throughout the exercise.
  2. Keeping your arms perpendicular to your torso, slowly lower your dumbbells in a semicircular motion. Until your arms are in parallel with the floor.
  3. Slowly raise the dumbbells along the same arc back to starting position.

Incline Barbell Press

Body Part: Chest

Description:

Lay on an incline bench angled between 45 to 60 degrees Keep your glutes on the bench, and your feet on the ground.

  1. Take the barbell with your hands extended at the shoulder width.
  2. Breathe in and lower the barbell on the upper chest.
  3. Lift the barbell back on the starting position and breathe out.

Cable Crossover

Body Part: Chest

Description:

Stand with your feet little bit extended, body should be slightly forward and arms slightly bent. 

  1. Breathe in and push the cables forward until your palms collide.

Note:

  1. You can put one leg in front of the other for that extra stability.
  2. You can also adjust the cables at different heights so that you hit your chest from different angles.
  3. Concentrate on those slow negative parts of the repetition.

Dumbbell Pullover

Body Part: Chest

Description:

This is very similar to the bent-arm barbell pullover, except that you will be using a dumbbell. Lie flat on your back on a flat bench. Begin holding the dumbbell above your chest with elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms(and the dumbbell) back behind your head as far as you can reach. Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench. This will really give you a great stretch. Return the dumbbell to the start position slowly.

Dumbbell Bench Press

Body Part: Chest

Description:

Lay on a flat bench. Hold your glutes on the bench, and your feet on the floor. Arch your back to activate your lower chest more and that way lift a heavier weight.

  1. Take the dumbbells with your arms extended more than shoulder width.
  2. Take a deep breath and slowly lower the dumbbells on your chest.
  3. Return the dumbbells to the starting position and breathe out.

Incline Dumbbell Bench Press

Body Part: Chest

Description:

Lay on an incline bench. The angle should be less than 60 degrees so you don’t put much strain on your front shoulder. Gluteus should be touching the bench all the time, and your feet should be on the floor.

  1. Take a deep breath, lower the dumbbells to chest level, and then rotate your forearms to bring your hand in pronation.
  2. Lift the dumbbells to the starting position and breathe out.