Exercise Guide
HOW TO EXERCISE
Chest exercises:
1. Flat Barbell Bench Press
1. Flat Barbell Bench Press
2. Flat Dumbbell Fly's
3. Chest Press Machines
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.
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
face.
• 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
injury.
• 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.
• Sit down in seat with the head, shoulders, and feet firmly
secure.
• 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.
• 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.
• 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
• 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.
• 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
comfortable).
• 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.
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
face.
• 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
injury.
• 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
secure.
• 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
comfortable).
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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Exercises:
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