Chest exercise

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.

*Note: This exercise can also be done with dumbbell weights.

Chest Press

Description:
- Sit at chest press machine.
- Grasp handles and push forward.
- Return to start position and repeat.

Decline Bench

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.

 

Cable-Pull Decline

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.

Dips

Description:
- Place hands on dip bars, elbows bent.
- Push down, raising body upward.
- Lower and repeat.

Dumbbell Flies

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.

*Note: This exercise can also be done on an incline bench to work the upper chest.

Dumbbell Pullover

Description:
- Lay on back holding weight straight overhead.
- Keep elbows straight.
- Lower weight until it almost touches floor and return to start position.

Incline Bench

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.

*Note: This exercise can also be done with dumbbell weights.

Diagonal Pull-Down

Description:
- Grab pulley, aligned at shoulder level.
- Grasp in hand.
- Pull arm inward, keeping elbow straight.
- Return to start position and repeat

Pec Deck

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.

Straight Arm Pull-Down

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.

 

Lateral Dumbbell-Flies

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.