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Chest Exercises
Flat Chest Fly
Chest Exercises
Decline Chest Press
Muscles worked
Pectoralis major and deltoids
Bench position
Flat
Success tips
•Maintain a
•Keep knees bent so your feet are positioned flat on the floor directly under your knees.
•Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
START
•Grab the dumbbells and lie back on the bench.
•Rotate your upper arms away from your torso so that your elbows and palms are pointing upward.
•Maintain a slight bend at the elbow and stabilize your wrist in a neutral position.
•Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back.
FINISH
ACTION
•Slowly move the dumbbells forward, then upward, keeping your arms stable at the elbow, while moving the dumbbells toward each other directly over the center of your chest.
•Keep the tension on the chest throughout the movement.
•Slowly return to the starting position, keeping your wrists steady and your movement slow and controlled.
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Declined
Success tips
•Maintain a
•Keep knees bent so your feet are positioned flat on the floor directly under your knees.
•Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
•Keep shoulder blades pinched together and maintain good spinal alignment.
•Keep your arms directly in line with the dumbbell over your wrists and elbows.
START
START
•Grab the dumbbells and lie back on the bench.
•Bend your elbows back, keeping your arms at approximately
•Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back.
FINISH
ACTION
•Slowly press the dumbbells upward, straightening your arms while moving the dumbbells toward each other, directly over the center of your chest.
•Don’t lock out your elbows, keep the tension on the chest.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
Incline Chest Fly
Muscles worked
Pectoralis major and deltoid
Bench position
Inclined 45 degrees
Success tips
•Maintain a
•Keep knees bent so your feet are positioned flat on the floor directly under your knees.
•Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
•Keep shoulder blades pinched together and maintain good spinal alignment.
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START
START
•Grab the dumbbells and lie back on the bench.
•Rotate your upper arms away from your torso so that your elbows and palms are pointing upward.
•Maintain a slight bend at the elbow and stabilize your wrist in a neutral position.
•Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back.
FINISH
ACTION
•Slowly move the dumbbells forward, then upward, keeping your arms stable at the elbow. Move the dumbbells toward each other directly over the center of your upper chest.
•Keep the tension on the chest throughout the movement.
•Slowly return to the starting position.
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