//
archives

Chest

This tag is associated with 6 posts

Reverse Grip Bench press

1.Lie on the Flat Bench, barbell at arms’ length above shoulders, reverse grip, hands 16″ apart.
2.Lower bar until it touches 1″ below nipples.

3.Press bar back to starting position.
4.Keep elbows in close to sides.
5. Inhale down, exhale up.
6. Can also be done on smith machine or wall type leg press.

Medium Grip Decline barbell Bench Press (Lower Pectorals)

1. Lie on decline bench.
2.Hold Barbell about 6″ wider shoulder width.
3.Lower bar to chest to chest about 3″ below nipples.
4.Raise bar to arms’ length.
5.Keep elbows out, chest high.
6.Lower weight with complete control, making definite pause at chest.

7.Keep head on bench, chest held high.
8.Inhale down, exhale up

*KEEP IN MIND never bounce the bar off your chest you will bruise your sternum and you are not getting the benefits of the lift by bouncing off your chest

Straight Arm Dumbbell Pullover Across Bench (Pectorals and Rib Cage)

1.Lie across bench, upper back supporting torso.
2.Have Head off bench, hanging down.

3.Keep body and legs nearly straight, drop hips to raise rib cage.
4.Hold dumbbell, hands flat against inside plate, at arms’ length above chest.
5.Lower dumbbell in semicircular motion behind head as far as possible without pain.
6.Return to starting position, elbows locked.
7.Inhale down, exhale up.
8.Breathe heavily, keep head down, do not raise hips.

Close Grip Barbell Press (Inner Pectorals and Triceps)

  1. Lie on Bench, feet flat on floor.
  2. Hold barbell about 12-14″ wide.
  3. Lower Bar to chest about 1″ below nipples.
  4. Raise bar to arms’ length.
  5. Keep elbows out, chest high.
  6. Lower weight with complete control, making definite pause at chest.
  7. Keep head on bench, do not arch back to sharply.
  8. Do not raise hips off bench.
  9. Inhale down, exhale up.

 

Exercise of the Day: Bent-Arm Dumbbell Pullover (Pectorals and Rib cage)

Exercise of the Day: Bent-Arm Dumbbell Pullover (Pectorals and Rib cage)

1. Lie on bench, Head over end feet flat on floor.
2. Hold dumbbell in each hand at sides of chest in line with nipples.
3 Keep elbows in at all times.
4. Lower weig

hts just past ears in a semicircular motion towards floor.
5. Lower dumbbells to floor or as low as possible without pain.
6. Pull dumbbells back to sides of chest using same path.
7. inhale down exhale up
8. Breathe heavily, keep elbows in, hold chest high.
 

Exercise of the Day: Bench Press (Outer Pectorals)

1.Lie on the bench, feet flat on floor.

2. Hold barbell about 6″ wider than shoulder width.

3. Lower bar to chest about 1″ below nipples.

4. Riase bar to arms length.

5. Keep elbows out, chest high

6. Lower weight with complete control, making definite pause at chest.

7.Keep head on bench,

8. Do not raise hips off bench

9. Inhale down, Exhale up.

Follow Us

%d bloggers like this: