Workout 56: Chest 

Chest Exercises

1. Flat Bench Press

Caution:In order to protect yourself, it is best to have a spotter help you.

  1. Start by lying back on a flat bench. Use an overhand grip that is wider than your shoulder-width to lift the bar from the rack. Hold it directly above you with your arms fully extended.
  2. Inhale and begin lowering the bar toward your chest until your elbow creates a 90° angle. 
  3. After a brief pause, push the bar back to the starting position as you exhale. Focus on  using your chest muscles to push up the bar.
  4. Lock your arms and squeeze your chest in the contracted position at the top of the  motion. Hold for a second and then slowly begin lowering the bar.

2. Decline Bench Press

Caution: In order to protect yourself, it is best to have a spotter help you.

  1. Start by securing your legs under the brace at the bottom of the decline bench and lie down.
  2. Using an overhand medium-width grip, lift the bar from the rack and hold it straight over your chest with your arms full extended. Your arms should be perpendicular to the ground. 
  3. As you inhale, lower the bar toward your chest until your elbows reach a 90° angle.
  4. Pause for a second, then use your chest muscles to push the bar back up to the starting position as you exhale. Lock your arms and squeeze your chest in at the contracted  position. Hold for a second and then start to lower the bar down slowly.

3. Dumbbell Around The World

  1. Start off laying flat down on an incline bench, holding a dumbbell in each hand next to your thighs with palms facing up.
  2. Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel.
  3. Return back to the starting position.
  4. Repeat this exercise for as many repetitions as needed.

4. 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.

5. 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.

6. 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.

7. 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.

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.

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