Flat Bench Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
- Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement.If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Incline Bench Press
This works the upper area of the chest and the anterior or front part of the deltoids better than the flat bench. The movement is almost a cross between a flat bench press and an overhead press. A 30-degree angle is all that is needed. If the angle is more than 30 degrees, the deltoids begin to move the weight.
How to do:
- Lie on a incline bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
- Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Decline Bench Press
This works the lower area of the chest and reduces the work load on the front deltoid. 20-30 degree angle is all that is needed here.
How to do:
- Lie on a declined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
- Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
General Tips
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Flat Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the a pair of dumbbells.
- Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement.If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Incline Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a inclined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the a pair of dumbbells.
- Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movementIf you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Decline Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a declined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the a pair of dumbbells.
- Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a flat chest machine, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the weight.
- Inhale and hold your breath as you lower the weight. When it reaches the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Incline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a inclined chest machine, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the weight.
- Inhale and hold your breath as you lower the weight. When it reaches the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement\If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be.
\The more narrow the grip, the more you involve your triceps.
\The wider the grip the more the outer area of the chest is worked.
Decline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a declined chest machine, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the weight.
- Inhale and hold your breath as you lower the weight. When it reaches the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Dumbell Flyes
These exercises work the entire chest and the posterior deltoids.
How to do:
- Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other.
- Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest/deltoid area.
- Raise them along the same arc back to the starting position.
- Pause briefly and repeat the entire movement.
Incline Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids.
How to do:
- Lie on a inclined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other.
- Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest/deltoid area.
- Raise them along the same arc back to the starting position.
- Pause briefly and repeat the entire movement.
Decline Dumbbell Flyes
These exercises work the entire chest and the posterior deltoids.
How to do:
- Lie on a declined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other.
- Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest/deltoid area.
- Raise them along the same arc back to the starting position.
- Pause briefly and repeat the entire movement.
Flat Pulley Flyes
These exercises work the entire chest and the posterior deltoids.
How to do:
- Using a set of cable cross low pullies,Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other.
- Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest/deltoid area.
- Raise them along the same arc back to the starting position.
- Pause briefly and repeat the entire movement., This movement is more difficult to master and should only be used every so often to add variety to your workouts.
Incline Pulley Flyes
These exercises work the entire chest and the posterior deltoids.
How to do:
- Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other.
- Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest/deltoid area.
- Raise them along the same arc back to the starting position.
- Pause briefly and repeat the entire movement.
Decline Pulley Flyes
These exercises work the entire chest and the posterior deltoids.
How to do:
- Using a set of cable cross low pullies, Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other.
- Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest/deltoid area.
- Raise them along the same arc back to the starting position.
- Pause briefly and repeat the entire movement.
- This movement is more difficult to master and should only be used every so often to add variety to your workouts.
Pec Deck Flyes
These exercises work the entire chest and the posterior deltoids.
How to do:
Pec Fly movements on a Pec Deck Machine are often a welcome change of pace. When using these machines, generally, you should make sure to keep your elbows and hands firmly on the pads. It is also wise to keep your head up and chest up (out) remembering to push with your elbows and not your hands.
Dip Movements
Dips are a very old gym exercise that have endured the test of time. Neutral grip Dips works the upper pecs, the shoulders and the triceps. A pronated grip (thumbs pointed sideways rather than front to back) works the lats, triceps and lower precs.
How to do:
- Place your hands on a Dip bar with your weight being fully supported by the arms.
- The knees should be bent slightly in front of the body with your chin on or very near your chest.
- Your body should form a crescent shape and remain like that through the entire range of motion.
- Slowly lower your body until you chin is near the height of the bar. To do this all your elbows to jut out. If you keep your elbows parallel to each other, the triceps do all the work.
- Concentrate on the chest pulling the elbows/deltoids together and raise your body upward back to the starting position.
- You may add resistance and make this exercise more difficult by holding a dumbbell between your feet.
- If you do not have access to a Dip Stand you may use 2 benches, bar stools or any other stationary objects of equal height.
