CHEST EXERCISES
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CHEST EXERCISES |
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| Concentrate on using your chest only, not your shoulders and triceps |
| Keep your shoulders & traps down (don't shrug) |
| Keep wrists as straight as possible |
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Cable Flye Keep elbows slightly bent Control the cables on the way back Pretend you're "hugging a tree" |
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Band - Standing Flye Keep elbows bent throughout Don't bend at waist Control bands on the way back |
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Dumbbell Flye Keep elbows slightly bent Palms face each other Don't go too far back |
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Band - Kneeling Flye Hook band over knobs Stabilize door with feet Keep elbows slightly bent throughout Contol bands on the way back |
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Low Cable Crossover Keep back straight Keep elbows slightly bent Keep traps down |
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Bench
Press Keep shoulder blades tucked under you Arch back only slightly Keep glutes firmly on bench |
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SmithRack Bench Press Keep shoulder blades tucked under you Arch back only slightly Keep glutes firmly on bench |
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Incline Dumbbell Press Keep shoulder blades tucked under you Arch back only slightly Keep low back on pad |
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Incline Barbell Press Keep shoulder blades tucked under you Arch back only slightly Keep glutes firmly on bench |
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Flat Bench Dumbbell Press Don't bang dumbbells together at top Arch your back only slightly Keep wrists straight |