Chest Exercises

Chisel Your Chest for True Power, Poise and Physical Perfection – Here’s How.

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1. Lie face down on the floor with your hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place your hands slightly wider than shoulder width, your feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing your body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Dumbbell Bench Press

1. Lying flat on bench, hold the dumbbells directly above your chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Incline Dumbbell Bench Press

1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Dumbbell Chest Flies

1. Lying flat on bench, hold the dumbbells directly above your chest.
2. Bend elbows slightly to create a diamond shape and maintain this throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Dumbbell Chest Flies

1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Isometric Push Ups

1. Starting in the push up position with your arms fully extended
2. Lower yourself to about half way to the floor.
3. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.

Liked the Chest Exercises? Then You'll Love the Back Exercises