Exercise Guide

Chest exercises:

1. Flat Barbell Bench Press
2. Flat Dumbbell Fly's
3. Chest Press Machines
4. Decline Bench Press
1. Flat Barbell Bench Press

Starting Position:

• Lay with back on bench so your head is near the end and eyes are below
  racked bar.

• Place both feet firmly on the ground where it is most comfortable.

• Grip barbell slightly wider than shoulder width, make sure it’s even.

• Back, feet, head, and shoulders should be firm and sturdy.

• Signal spotter when ready to begin.

*Note: you should always have a spotter during this exercise

Downward Movement Phase:

• Lower the bar to touch the chest at approximately nipple level.

• Keep wrist stiff and perpendicular to the floor while parallel to each other.

• Maintain the head, shoulders, back, and feet positions.

Upward Movement Phase:

• Push the bar up until the elbows are fully extended.

• Keep wrist stiff and perpendicular to the floor and parallel to each other.

• Do NOT arch the back or rise the chest to meet the bar.

• At the end of the set signal the spotter that you are finished.

• Do not let go of grip until bar is fully racked.

2. Flat Dumbbell Fly's

Starting Position:

• Grasp two dumbbells with a closed pronated grip.

• Lie with your back on the incline bench.

• Maintain firm contact between your head, back, and legs.

• Extend the elbows and press dumbbells up above the head and

• This is the starting position.

Downward Movement Phase:

• Lower the dumbbells in unison at the level of the nipple.

• Keep the wrist stiff and directly above the elbows to prevent

• Do not arch back or rise chest to meet dumbbells.

Upward Movement Phase:

• Push the dumbbells back up in unison to the starting position.

• Keep wrist stiff and above elbows.

• Movement is complete when dumbbells are at starting position.

3. Chest Press Machines

*Note: This description is given assuming the wide variations of chest press machines that you may use. I will provide a basic description of this exercise that ALL chest press machines will likely follow regardless of design. Always make adjustments based on the machine you will be using. 

Starting position:

• Sit down in seat with the head, shoulders, and feet firmly

• Grip tightly and keep upper arms parallel to floor.

• Do not bend at the wrist, keep them stiff.

• Align bars at the nipple level of the chest.

Upward Movement Phase:

• Remember to keep upper arms parallel to the floor.

• Keep wrist stiff as you extend elbows our in front of you.

• Stop just shy of full elbow extension to prevent injury and keep
  tension on muscles throughout motion.

Downward Movement Phase:

• Allow handles to move slowly back in place.

• Do not allow them to drop as injury could occur.

• Stop handles movement once just shy of the starting position to
  keep tension on the chest muscles.

4. Decline Bench Press

Starting position:

• Lay back on the decline bench and secure front of ankles under
  foot pads.

• Be sure to set length of bench so that when you look up when
  laying down, the bar is at eye level.

• Place hands slight wider than shoulder width
  with an overhand grip.

• Un-rack weight or have a spotter assist you.

• This is your starting position.

Downward Movement Phase:

• Lower the bar slowly to your chest at the nipple level.

• Keep upper arms parallel to the bench and your forearms
  perpendicular to the bench.

• Keep wrist directly underneath elbows and keep them stiff.

• Lower to just an inch or two above chest (whatever feels most

Upward Movement Phase:

• Press bar directly up to just shy of full elbow extension.

• Be sure to not let far sway up or down as this can lead to injury.

• A spotter is recommended for this exercise.

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