‘CHEST’ EXERCISES

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Bench Press:

Lie on a flat bench with feet on the floor for stability. Grip the barbell with your hands spaced slightly  wider than shoulder-width apart. Lift the bar off the rack and position right above the sternum.

Lower the bar slowly in the direction of the sternum and until the elbows are slightly below the shoulders. Press the bar back up  to the starting position

Dumbbell Press:

Lie on a flat bench with feet on the floor and a dumbbell in each hand. With the palms facing forward, push the  dumbbells so that they are directly above the shoulders.

Lower the dumbbells towards the sides of the chest (at the level of the shoulders) then press back up without locking the elbows.

Dumbbell Flys:

Holding a dumbbell in each hand, lie on a  flat bench with feet on the floor for stability. Push the dumbbells  upward, directly above the chest. Elbows should be slightlyt bent and the palms should face each other.

Lower the dumbbells to the sides of the chest, at the level of the shoulders. Pull the dumbbells back up to the starting position.

Dips:

Using the parallel dip bars, hold yourself up with the arms fully extended. Bend your knees and cross your  ankles behind you and slightly lean your torso forward. The further you lean forward, the more the chest muscles will be involved.  The more upright you hold your body the more the arms will be worked.

Lower your body slowly until the upper arms are parallel to the  floor. Push yourself back up

Weighted Dips:

The same movements as normal dips, however it is best to perform all weighted exercises with a spotter.

NOTE: The weights must be securely tied to you with no chance of slipping or falling off. This is most important due to the obvious safety reasons and risks invocled with weights falling whilst doing this exercise

Pec Dek:

Adjust the seat on a peck fly machine so that when sitting the handles are aligned with the middle chest and  slightly below the shoulders. Sitting upright on the machine, grasp  the handles with the arms extended out to the sides and the palms  facing forward. Keep the lower back in a neutral position and the elbows slightly bent.

In a controlled and smooth movement pull the hands together in front of your chest. Keep the shoulders back and the chest isolated (military chest). Pause and slowly return to the starting position.

Chest Press:

in the seated position , adjust seat height  so that the hands are at chest height.
Press out (dont lock elbows) and release back slowly.

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