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Incline Dumbbell Chest Press

Areas Worked

Upper Chest, Front of Shoulder, Back of Upper Arm.

Sit on the end of an incline bench that has no more than a 45 degree angle, grab two dumbbells. Lay back and gently roll dumbbells up so they are above your head. With straight arms and palms facing forward slowly lower dumbbells down in an arc-shaped movement with elbows out and away from your body finishing with. Maintain a vertical lower arm throughout. Return to start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees up and Abs tight.

Dumbbell Flat Bench Press

Areas Worked

Chest, Back of Upper Arm and Front of Shoulders

Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the center line of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Breath out on the pushing phase and in on the return phase.

Perform one set of 10 - 15 reps

Posture

Back flat, Head on bench and Abs tight, Feet flat on the floor.

Decline Dumbbell Bench Press

Areas Worked

Lower Chest, Front of Shoulder, Back of Upper Arm.

Sit on the end of an decline bench that has no more than a 40 degree angle, grab two dumbbells. Lay back and gently roll dumbbells up so they are above your head. With straight arms and palms facing forward slowly lower dumbbells down in an arc-shaped movement with elbows out and away from your body. Maintain a vertical lower arm throughout. Return to start position. Breath in on the lowering phase and out on the return phase. Be careful with this one as you can slide down the bench. Wrap legs around pads if bench has them.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes around 45 degrees up and Abs tight.

Incline Barbell Bench press

Areas Worked

Upper Chest, Front of Shoulder and Back of Upper Arm

Lay on a incline bench with an angle of no more than 45 degrees. Grab bar with a wide equidistant grip - (thumbs AROUND the bar) and gently push off of the rack (have someone pass the barbell to you if no racks are available) Holding the bar above you gently lower it down toward your chest maintaining a vertical lower arm throughout and keeping your elbows out and away form your body. Return to the start position

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes to around 45 degrees up and Abs tight.

Flat Barbell Bench Press

Areas Worked

Middle Chest, Front of Shoulder and back of Upper Arm

Lay on a flat bench. Grab bar with a wide equidistant grip - (thumbs AROUND the bar) and gently push off of the rack (have someone pass the barbell to you if no racks are available) Holding the bar above you gently lower it down toward your chest maintaining a vertical lower arm throughout and keeping your elbows out and away form your body. Return to the start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes to ceiling and Abs tight.

Decline Barbell Bench Press

Areas Worked

Lower Chest, front of Shoulder and back of Upper Arm

Lay on a decline bench with an angle of no more than 40 degrees. Grab bar with a wide equidistant grip - (thumbs AROUND the bar) and gently push off of the rack (have someone pass the barbell to you if no racks are available) Holding the bar above you gently lower it down toward your chest maintaining a vertical lower arm throughout and keeping your elbows out and away form your body. Return to the start position. Breath on the lowering phase and out on the return phase.
Be careful with this one as you can slide down the bench. Wrap your legs around pads if the bench has them.

Perform Sets of 10 - 15 Reps

Posture

Back flat, Eyes to ceiling and Abs tight.

Incline Dumbbell Flyes

Areas Worked

Upper Chest and Front of Shoulder.

Sit on the end of an incline bench that has no more than a 45 degree angle, grab two dumbbells. Lay back and gently roll dumbbells up so they are above your head. With straight arms and palms facing inward slowly lower dumbbells down in an arc-shaped movement with elbows out and away from your body, adopting a slight bend at the elbow toward the bottom of the movement. Return to start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes to ceiling up and Abs tight.

Flat Dumbbell Flyes

Areas Worked

Middle Chest and Front of Shoulder.

Sit on the end of a flat bench, grab two dumbbells. Lay back and gently roll dumbbells up so they are above your head. With straight arms and palms facing inward slowly lower dumbbells down in an arc-shaped movement with elbows out and away from your body, adopting a slight bend at the elbow toward the bottom of the movement. Return to start position. Breath in on the lowering phase and out on the return phase.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes to ceiling up and Abs tight.

Decline Dumbbell Flyes

Areas Worked

Lower Chest

Sit on the end of an incline bench that has no more than a 45 degree angle, grab two dumbbells. Lay back and gently roll dumbbells up so they are above your head. With straight arms and palms facing inward slowly lower dumbbells down in an arc-shaped movement with elbows out and away from your body adopting a slight bend at the elbow toward the bottom of the movement. Return to start position. Breath in on the lowering phase and out on the return phase. Be careful with this as you can slide down the bench. Wrap your legs around the pads of a bench if it has them.

Perform Sets of 10 -15 Reps

Posture

Back flat, Eyes to ceiling up and Abs tight.

Dumbbell Pull-Over

Areas Worked

Front of Upper Body

Lay flat on a bench, using a hand-over-hand, thumb-over-thumb grip (this is achieved by having flat hands one on top of the other leaving a small space between your thumbs and fingers for the dumbbell bar to go through) Reach back and grab the dumbbell or have someone pass it to you. Starting with bent arms (if the weight is heavy), pull the dumbbell up and over stopping just before vertical, straightening the arms at the  half-way position. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 reps

Posture

Back flat, Eyes to the ceiling and Abs tight

Dips

Areas Worked

Lower Chest, Front of Shoulder and back of Upper Arm

Get up onto some parallel bars or - if the gym has them - purpose built dipping bars. Starting with straight arms and lower legs curled up, bending at the elbow slowly and smoothly lower yourself down to the bottom. Return to the start position. Breath in on the lowering phase and out on the return phase. Keeping elbows out will place more tension on the chest while bringing them in will result in more tension being placed on the front of the shoulder.

Perform sets of 10 - 15 reps
If you find this is easy using GOOD form then try to attach a dumbell for added resistance.

Posture

Back neutral, Eyes to the horizon and Abs tight.

Vertical Machine Bench Press

Areas Worked

Chest, Front of Shoulder and Back of Upper Arm

Sit into Bench Press machine adjusting seat height so handles are the same height as your shoulders. With palms facing down and keeping your elbows up in a comfortable position press the arms out straight. Return to the start position. Breath out on the pushing phase and in on the return phase.

Perform one Set of 10 - 15 reps

Posture

Back Neutral, Eyes to the horizon and Abs tight.
    


Barbell Pull-Over

Areas Worked

Front of Upper Body

Lay flat on a bench. Using a shoulder-width palms-upward equidistant grip reach back and grab a barbell or have someone pass it to you. Starting with bent arms (if the weight is heavy), pull the barbell up and over stopping just before vertical, straightening the arms at the  half-way position. Return to the start position. Breath out on the pulling phase and in on the return phase.

Perform Sets of 10 - 15 reps

Posture

Back flat, Eyes to the ceiling and Abs tight.

Vertical Flye Machine

Areas Worked

Chest and front of Shoulder

Sit into a vertical Flye machine. Adjust the seat so that the handles are the same height as your shoulders. Grab the handles with a forward palms grip and start to push forward and together until your hands can touch - adopting a slight bend at the elbow throughout. Return to the start position. Breath out on the pushing phase and in on the return phase. You may change your grip by holding the horizontal handles by using palms down, this will place more emphasis on the front of the shoulder.

Perform Sets of 10 - 15 Reps

Posture


Back neutral, Eyes to the horizon and Abs tight.

Bench Dips

Areas Worked

Front of Upper Body, back of Upper Arms and front of Shoulder.

Place palms of hands shoulder-width apart on the width of a bench, with the rest of the body off the bench. Stretch your feet out in front of you using a hip to shoulder width and your knees slightly bent, keeping your elbows out slowly lower yourself down until you feel a slight stretch across the chest. Keeping a straight back start by pushing up to the top. Return to the start position. Breath out on the pushing phase and in on the lowering phase. You may increase the tension on the front of the shoulder by bringing your elbows more behind you. Tension can be increased further by not locking your elbows out at the top of the movement.

Perform Sets of 10 - 15 Reps

Posture

Back neutral, Eyes to the horizon and Abs tight.