Chest

FLAT BENCH PRESS

Flat Bench Press

 

 

 

  • Lie on a flat bench holding a dumbbell in each hand at chest level with an overhand grip
  • Using a grip slightly wider than your shoulders, push the dumbbells up by straightening your elbows
  • Slowly bend your elbows until they reach 90 degrees and return to                                                         start position

 INCLINE BENCH PRESS

Incline Bench Press

 

 

 

  • Sit on an incline bench with the back rest at a 45 degree angle
  • Hold a dumbbell at chest level with an overhand grip  and palms facing forward
  • Push the dumbbells up by straightening your elbows
  • Slowly bend your elbows until they reach 90 degrees and return to                                                         start position

SINGLE ARM DUMBBELL CHEST PRESS

Single_arm_dumbbell_chest_press

  • Lie on a flat bench holding a dumbbell in each hand at chest level with an overhand grip
  • Using a grip slightly wider than your shoulders, push your right arm up by straightening your elbow
  • Slowly bend your right elbow until it reaches 90 degrees and return to start position
  • Push your left arm up by straightening your elbow
  • Slowly bend your left elbow until it reaches 90 degrees and return to start position
  • Continue exercise by alternating right and left arms

INCLINE CHEST FLY

Incline Chest Fly

 

 

 

  • Sit on an incline bench with the back rest at a 45 degree angle
  • Hold a dumbbell in each hand straight up over your chest, palms facing each other
  • With a slight bend in the elbows, lower your arms out to the side until they are at shoulder level
  • Squeeze the chest to bring the dumbbells back to starting position keeping a slight bend in the elbows

PUSH UP

Pushup

  • Get in a full plank position placing hands slightly wider than shoulder-width apart
  • Keep your neck in a neutral position and contract your abdominals and glutes to keep your body in a straight line
  • Bend your elbows and lower your chest to the floor
  • Once your elbows reach 90 degrees, push your hands into the floor to straighten your arms and raise your body to starting position

 

 

PHOTOS COURTESY OF WORKOUTLABS.COM
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