Workout 48: Chest 

Chest Exercises

1. Flat Bench Arnold Dumbbell Press

  1. Grab two dumbbells and lay on a flat bench. 
  2. Holding the dumbbells at your shoulder level, twist your hands so that your palms are positions towards your face.  
  3. Push the dumbbells up towards the ceiling, squeeze at the peak when your arms are straight, and slowly return to the starting position. 
  4. Repeat!

2. Flat Bench Dumbbell Fly

  1. Pick up the dumbbells, one in each hand, with your palms facing inward. Sit down on a flat bench and rest the dumbbells on your thighs.
  2. Before lying down, lift the dumbbells in front of you at shoulder-width keeping your palms facing each other. To get into position, lie back and keep the dumbbells close to your chest. 
  3. When you’re ready, press the dumbbells out and above you so that your arms are fully extended.
  4. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally to create a wide arc while maintaining the angle at your elbow. You should feel stretch in your chest.
  5. Once the dumbbells reach your chest level, reverse the movement while trying not to let  the dumbbells touch.

3. Incline Dumbbell Press

  1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder-width.
  3. Once you have the dumbbells raised to shoulder-width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Be sure to keep full control of the dumbbells at all times. Then, breathe out and push the dumbbells up with your chest.
  5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Note: Ideally, lowering the weights should take about twice as long as raising them.
  6. Repeat the movement for the prescribed number of repetitions.
  7. When you are done, place the dumbbells back on your thighs and then on the floor. This  is the safest manner to release the dumbbells.

4. Incline Dumbbell Fly

  1. Pick up the dumbbells and grip them so that so your palms are facing inward. Lie back on an incline bench angled at about 30 degrees, and rest the dumbbells on your hip crease. 
  2. Press the dumbbells out and over you so that your arms are fully extended. Rotate your wrists so that your palms are facing each other. 
  3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally to create a wide arc while maintaining the angle at your elbow. You should feel stretch in your chest.
  4. Once the dumbbells reach your chest level, reverse the movement while trying not to let  the dumbbells touch.

5. High To Low Cable Fly

  1. Move the pulleys to the highest position and select the same resistance for each D-handle.
  2. Stand between both pulleys with your arms extended out to your sides. Grasp both handles with an overhand grip while keeping your feet aligned with the pulleys.
  3. Remaining upright and keeping a slight bend in your elbows, pull your arms close together in front of your body.
  4. After a pause at the peak contraction, return your arms back to the starting position.

6. Low To High Cable Fly

  1. Place the pulleys at the lowest position and select the same resistance level for each one.
  2. Stand between both pulleys with your arms extended out to your sides. Grasp both handles with an underhand grip so that your palms are facing forward and move one foot forward.
  3. Start with your hands below your waist and your arms fully extended.
  4. Keep a slight bend in your elbows as you raise your arms upward and towards the middle of your torso. Make sure that you are flexing your chest. Your hands should end up being directly in front of your chest.

7. Weighted Incline Prayer

Caution: This movement requires a great deal of balance so if you lack balance or are suffering from an injury that affects your balance, use your own bodyweight without while holding onto a fixed object.

  1. Stand with your torso upright and hold one dumbbell in each hand at arm's length.
  2. Step forward with your right foot (about 2 feet or so) as you lower your body down and squat through your hips. Make sure that your left foot remains stationary and that you are maintaining your balance. Do not allow your right knee to move beyond your toes as you come down. Keep your front shin perpendicular to the ground.
  3. Using mainly the heel of your foot, drive yourself back up to the starting position.
  4. Repeat the movement for your left leg.

8. Push-Up

  1. Position yourself face-down on the ground and place your hands shoulder width apart. Keeping your back as straight as possible, push your body off the ground, through your hands.
  2. Inhale as you lower yourself downward, until your chest nearly touches the ground.
  3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.