Step 1 : Lay flat 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 exercises, especially if your are using a free bar or dumbbells, to eliminate the chance of dropping the weight on yourself!
Step 2 : Once you have lifted the weight off of the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level, if you are able to. Upon reaching the bottom the movement, press the bar back up to an extended position, focusing on driving the bar upwards.
Step 1 : Lift the barbell of of the rack and slowly lower it to about 3 inches above your clavicle (just below your Adam’s apple) and then press the bar back to the start position. DO NOT TOUCH THE BAR TO YOUR UPPER CHEST (this will cause unneeded stress on your shoulder joints an takes the tension away from your upper pec muscles). Insure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion.
Step 1 : This exercise is very similar to the regular barbell bench press except that you will be using an incline free wight bench press machine and your upper chest will be the muscle group worked instead of your middle chest.
Step 2 : Lift the dumbbell off of the rack and slowly lower it to about three inches above your clavicle(just below your Adam’s apple) and then press bar back to the start position. DO NOT TOUCH YOUR UPPER CHEST (this causes unneeded shoulder joints stress and takes the tension away from your upper pec muscles). Insure that when you are lowering the dumbbell that you do in a slow and controlled fashion. Conversely, when you press the dumbbell upward, you want to do so in an explosive fashion.
First, keep your head own uring the course of the movement and move your boyd forward. Seconly, move your elbows out a bit. That is, keep your elbows out an away from your body. This will ensure that you are using more chest than triceps. Remember, really concentrate on squeezing your entire chest area at the top of the movement.
Step 1 : This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that is is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you).
Step 2 : While standing, grab each high pulley using a small one – and attachment for each hand. The position our body will be in will look like a giant letter. Slowly bring your arms together in a slow and controlled fashion.
Step 3 : While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one – count and then return to the start position and repeat.
Step 1 : To perform dumbbell flies, pick up a relatively light weight in each hand. You will nee to experiment to determine how much weight is your flies. Work with a lighter weight and then slowly work your way up. Lie own on a weight bench an raise both dumbbells straight up over your chest with your arms straight.
Step 2 : This is your starting position. Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. It is called that because you look like you are flying. Follow the same arc back up until the dumbbells return to the starting position. This is one repetition of the dumbbell fly.
Step 1 : This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell . Lie flat on your back on a flat bench. Begin by holding the dumbbell above your chest with your 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.
Step 2 : 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, focusing on keeping your elbows locked in the slightly bent position
Step 1 : Lie prone with your arms straight, your palms flat on the floor, and your hands shoulder-width apart(or wider).
Step 2 : Hold your feet together or very slightly-spread: Inhale an bend your elbows to bring your torso near the floor, avoiding extreme hyperextension of your spine. Push yourself back to arms extended position, exhaling as you complete the movement.