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Chest

Barbell Bench Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders, Triceps
Equipment Barbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. 3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, place the bar back in the rack.

Decline Barbell Bench Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders, Triceps
Equipment Barbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Secure your legs at the end of the decline bench and slowly lay down on the bench. 2. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. 3. As you breathe in, come down slowly until you feel the bar on your lower chest. 4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up). 5. Repeat the movement for the prescribed amount of repetitions. 6. When you are done, place the bar back in the rack.

Cable CrossOver

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders
Equipment Cable
Mechanics Type Isolation
Level Beginner
Sport No
Force Pull
Guide

Decline Dumbbell Bench Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders, Triceps
Equipment Dumbbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. 2. Once you are laying down, move the dumbbells in front of you at shoulder width. 3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor. 5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.. 6. Repeat the movement for the prescribed amount of repetitions of your training program.

Decline Dumbbell Flyes

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders
Equipment Dumbbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. 2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position. 3. 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. 4. 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. 5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions. Variation: You may want to use a palms facing forward version for different stimulation.

Dips - Chest Version

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders, Triceps
Equipment Other
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. 2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. 3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. 4. Repeat the movement for the prescribed amount of repetitions. Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Dumbbell Bench Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders, Triceps
Equipment Dumbbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. 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. 2. 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. 3. 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. This will be your starting position. 4. 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. 5. Repeat the movement for the prescribed amount of repetitions of your training program.

Dumbbell Flyes

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders
Equipment Dumbbell
Mechanics Type Isolation
Level Beginner
Sport No
Force Push
Guide 1. 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. 2. 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. This will be your starting position. 3. 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. 4. 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. 5. 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.

Flat Bench Cable Flyes

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders
Equipment Cable
Mechanics Type Isolation
Level Intermediate
Sport No
Force Push
Guide 1. Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys. 2. Lay flat on the bench and keep your feet on the ground. 3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip. 4. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position. 5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest. 6. Slowly come back to the starting position. 7. Repeat for the recommended amount of repetitions. Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band.

Incline Dumbbell Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders, Triceps
Equipment Dumbbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. 2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. 3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. 4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. 5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them. 6. Repeat the movement for the prescribed amount of repetitions. 7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells. Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing each other.

Incline Cable Flyes

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders
Equipment Cable
Mechanics Type Isolation
Level Intermediate
Sport No
Force Push
Guide 1. To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso). 2. Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand. 3. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position. 4. With a slight bend of 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. 5. Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights. 6. Repeat the movement for the prescribed amount of repetitions. Variation: You can vary the angle of the bench in order to target the upper chest at slightly different angles.

Incline Dumbbell Flyes

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders, Triceps
Equipment Dumbbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. 2. Extend your arms above you with a slight bend at the elbows. 3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. 4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. 5. As you exhale start to bring the dumbbells back up to the starting position by reversing th motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint. 6. Repeat for the recommended amount of repetitions. Variations: You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky.

Machine Bench Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders. Triceps
Equipment Machine
Mechanics Type Isolation
Level Beginner
Sport No
Force Push
Guide 1. Sit down on the Chest Press Machine and select the weight. 2. 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. 3. 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. 4. Now bring the handles back towards you as you breathe in. 5. 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. 6. Repeat for the recommended amount of reps. 7. 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.

Pushups

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders. Triceps
Equipment Body Only
Mechanics Type Compound
Level Intermediate
Sport No
Force Push
Guide 1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. 2. Next, lower yourself downward until your chest almost touches the floor as you inhale. 3. Now breathe out and press your upper body back up to the starting position while squeezing your chest. 4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed. Variations: If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor. For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.

Smith Machine Bench Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders. Triceps
Equipment Machine
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. As you breathe in, come down slowly until you feel the bar on your middle chest. 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, lock the bar back in the rack.

Smith Machine Incline Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders. Triceps
Equipment Machine
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. 2. As you breathe in, come down slowly until you feel the bar on your upper chest. 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up. 4. Repeat the movement for the prescribed amount of repetitions. 5. When you are done, place the bar back in the rack.

Decline Barbell Bench Press

Type Strength
Main Muscle Chest
Other Main Muscle Shoulders. Triceps
Equipment Barbell
Mechanics Type Compound
Level Beginner
Sport No
Force Push
Guide 1. Secure your legs at the end of the decline bench and slowly lay down on the bench. 2. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. 3. As you breathe in, come down slowly until you feel the bar on your lower chest. 4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up). 5. Repeat the movement for the prescribed amount of repetitions. 6. When you are done, place the bar back in the rack.