CHEST

BARBELL CHEST PRESS (BENCH PRESS)-

Lay on flat bench with feet on floor grasping bar with hands slightly outside shoulders then lower bar to form a 90° bend in elbows.  Hold, then press bar up to starting position. 

TARGET MUSCLES: TRICEPS, ANTERIOR DELTOID, PECTORALIS MAJOR

DUMBBELL CHEST PRESS-

Plant feet on the floor with back, buttocks, and shoulders firmly against bench.  Align arms straight up from the shoulders, bend the elbows to form a 90° bend in elbows.  Hold, then press dumbbells up to starting position.

TARGET MUSCLES: TRICEPS, ANTERIOR DELTOID, PECTORALIS MAJOR

MACHINE CHEST PRESS-

Plant feet on the floor with back, buttocks, and shoulders firmly against bench.  Grasp handles lightly, push arms away from body maintaining a slight bend in the arms, then come back to starting position continuing contraction.  Keep abdominals tight.

TARGET MUSCLES: TRICEPS, ANTERIOR DELTOID, PECTORALIS MAJOR

DECLINE BENCH PRESS-

Lay on decline bench with feet secured.  Keep dumbbells to the sides of chest with elbows under dumbbells.  Press dumbbells upward without locking the elbows.  Continue contraction until back to original position.

TARGET MUSCLES: PECTORALIS MAJOR, STERNAL

BARBELL INCLINE CHEST PRESS-

Lay on incline bench grasping bar with hands slightly outside shoulders then lower bar to form a 90° bend in elbows.  Press upward without locking elbows, slowly lower back to starting position.

TARGET MUSCLES: TRICEPS, ANTERIOR DELTOID, PECTORALIS MAJOR

DUMBBELL INCLINE CHEST PRESS-

Plant feet on the floor with back, buttocks, and shoulders firmly against an incline bench. Keep dumbbells to the sides of chest with elbows under dumbbells.  Press dumbbells upward without locking the elbows.  Continue contraction until back to original position.

TARGET MUSCLES: TRICEPS, ANTERIOR DELTOID, PECTORALIS MAJOR

DUMBBELL CHEST ADDUCTION (PEC FLY)-

Plant feet on the floor with back, buttocks, and shoulders firmly against bench.  Align arms straight up from the shoulders, lower arms down parallel to the ground, keeping elbows slightly bent.  Hold contraction, then pull arms up to original starting position.

TARGET MUSCLES: ANTERIOR DELTOID, PECTORALIS MAJOR

DUMBBELL CHEST ADDUCTION INCLINE  (PEC FLY INCLINE)-

Plant feet on the floor with back, buttocks, and shoulders firmly against an incline bench.  Align arms straight up from the shoulders, lower arms down parallel to the ground, keeping elbows slightly bent.  Hold contraction, then pull arms up to original starting position.

TARGET MUSCLES: ANTERIOR DELTOID, PECTORALIS MAJOR

STANDING CABLE CHEST ABDUCTION-

Stand centered between pulleys, lightly grasp handles.  Bend upper body over to an approximate 45-75° angle.  Start with arms straight, but not locked. Raise arms out and upward with elbows slightly bent.  Don’t grip handles tightly!  Contract chest and slowly bring arms back to starting position.

TARGET MUSCLES: ANTERIOR DELTOID, PECTORALIS MAJOR

CHEST DIPS-

Stand between dip bar with hands parallel to waist.  Lean forward 45° pushing body up with elbows away from hips.  Lower body until chest is slightly stretched.  Repeat.

TARGET MUSCLES: PECTORALIS MAJOR, STERNAL

PEC FLY MACHINE (PEC DECK)-

Sit on machine with back to the pad and place arms on the pads parallel to each other.  Press arms together, hold contraction and return to starting position.

TARGET MUSCLES: PECTORALIS MAJOR, STERNAL

PUSH-UPS-

Lie on the floor on stomach with legs straight and together, on the balls of feet.  Bend elbows and place palms on the floor beside shoulders.  Slowly straighten arms and raise body off floor, keeping head and neck aligned.  Lower body until chest is a few inches off the floor. Repeat.

TARGET MUSCLES: PECTORALIS MAJOR, PECTORALIS MINOR

SAFETY TIPS: