Manual

20
Chest Exercises
Flat Chest Press
Incline Chest Press
START ACTION
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Inclined to 45 degrees
Success tips
• Maintaina60-90degreeanglebetween
your upper arms and torso at the start
of the motion and slightly more than 90
degrees from your torso at the top.
• Keepkneesbentsoyourfeetare
positioned flat on the floor directly under
your knees.
• Donotletyourelbowstravelbehindyour
shoulders when you are lowering the
dumbbells.
• Keepshoulderbladespinchedtogether
and maintain good spinal alignment.
• Keepyourarmsdirectlyinlinewiththe
dumbbell over your wrists and elbows.
START
• Grabthedumbbellsandliebackon
the bench.
• Bendyourelbowsback,keeping
your arms at approximately
60-90 degrees away from your sides,
and your elbows equal to your
shoulder.
• Raiseyourchest,pinchyour
shoulder blades together and
maintain a comfortable arch in your
lower back.
• Slowlypressthedumbbellsupward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don’tlockoutyourelbows,keepthe
tension on the chest.
• Slowlyreturntothestartingposition,
keeping your wrists steady and your
movements slow and controlled.
FINISH
START ACTION
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Flat
Success tips
• Maintaina60-90degreeanglebetween
your upper arms and torso at the start of
the motion, and a 90 degree angle from
your torso at the top.
• Keepkneesbentsoyourfeetare
positioned flat on the floor directly under
your knees.
• Donotletyourelbowstravelbehindyour
shoulders when you are lowering the
dumbbells.
• Keepshoulderbladespinchedtogether
and maintain good spinal alignment.
START
• Grabthedumbbellsandliebackon
the bench.
• Bendyourelbowsbackkeepingyour
arms at approximately 60-90 degrees
away from your sides, and your
elbows equal to your shoulder.
• Keepyourarmsdirectlyinlinewith
the dumbbell, over your wrists and
elbows.
• Raiseyourchest,pinchyourshoulder
blades together and maintain a
comfortable arch in your lower back.
• Slowlypressthedumbbellsuprward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don’tlockoutyourelbows,keepthe
tension on the chest.
• Slowlyreturntothestartingposition,
keeping your wrists steady and your
movements slow and controlled.
FINISH