Dumbbell fly's
How To Do Dumbbell Flyes
Starting position: Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation.
Starting position: Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation.
Dumbbell bench press
How To Do The Dumbbell Bench Press
Starting position: Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.
Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Variations:Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.
Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Variations:Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.
Machine bench press
How To Do The Machine Bench Press
Starting position: Sit down on the Chest Press Machine and select the weight.
Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso.
Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
Now bring the handles back towards you as you breathe in.
Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
When finished step on the lever again and slowly get the handles back to their original place.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a regular bench. Alternatively, you can use the pulley machine as well.
Standing cable chest press
How To Do The Standing Cable Chest Press
Starting position: Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
Pause at the top of the motion, and return to the starting position.
Starting position: Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
Pause at the top of the motion, and return to the starting position.
Decline barbell pullover
How To Do The Decline Barbell Pullover
Starting position: Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
When positioned properly, your arms should be fully extended and perpendicular to the floor.
Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor.
Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Caution: It is a good idea to have a spotter for this exercise.
Variations: You can also use an EZ bar or dumbbells to perform this movement.
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