CHEST EXERCISES

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TONING

Dips - Seated

• Sit on the edge of a flat bench (or chair) with another bench (or chair) positioned a full body length in front of you.
• Support yourself so that your feet and ankles are on one bench and your hands are on the other. Your body weight should be on the palms of your hands, which should be extended behind you so that your buttocks are lifted off the chair.
• Keep your elbows into your sides and lower your body downward as far as possible.
• Pause briefly and then press yourself upwards until your arms are straight and you are back at the starting position.
• Be careful that the benches (or chairs) are secure and will not tip over during exercise.

Parallel Dips

• Position yourself between a set of parallel bars and lift yourself so that you are held erect by your arms, with your elbows at your sides.
• Keep your elbows into your sides while lowering your body down as far as possible.
• Pause a moment and then press yourself back up to arm's length, until your elbows are again locked at the starting position.

Pushups

• Lie face down on the floor and position your hands at 6 inches apart, 24 inches apart, or as wide as possible for the close, medium or wide variations, respectively.
• Your palms should be down, in contact with the floor. Your legs and body should be straight and your head should be in line with the spine.
• Press yourself upwards, fully extending your elbows and supporting the lower body on the toes. Alternately, this exercise can be performed with the knees bent - supporting the lower body on the knees.
• Return to the starting position.
• Strengthens chest, triceps and deltoids

Pushups - Inverted

• Stand on your hands with your legs straight and supported against the wall. Your hands should be at shoulder width apart and your arms should be fully extended.
• Lower your head toward the floor by flexing your elbows.
• Push your body back to the starting position.
• Strengthens the chest, triceps and deltoids.

Pushups - Legs Elevated

• Position your hands at 6 inches apart, 24 inches apart, or as wide as possible for the close, medium, or wide variations respectively.
• Your palms should be down, in contact with the floor. Your legs should be elevated on a bench or chair and your body should be straight.
• Press yourself upwards, fully extending your elbows.
• Return to the starting position.
• Strengthens chest, triceps and deltoids.

TONING WITH RESISTANCE

Chest Press

• Lie on the floor or on a "step" bench, face up. Bend your knees and place your feet flat on the floor.
• Using an Xertube or a resistance band, stretch the band behind your back or under the step bench and grasp an end in each hand.
• Position your hands on top of your chest, with your elbows pointing out.
• Straighten your arms, pressing your hands toward the ceiling. Do not arch your lower back.
• Slowly lower your hands back to the chest.
• If you do not feel tension when pressing up, adjust the band so there is less slack.

FREE WEIGHTS

Bench Press

• Lie on a bench, face up. Position your legs at the sides of the bench with your feet flat on the floor.
• Grip the bar at slightly wider than shoulder width and raise the weight to arms length above the chest.
• Slowly lower the weight to the chest. Exhale as you raise the weight and inhale as the weight is lowered. Try not to arch your lower back.
• This exercise can be performed with a close, medium or wide grip on a barbell, or with dumbells

Bench Press - Decline Bench

• Lie on a decline bench, face up, and secure your lower legs behind the restraining bar.
• Raise the weight by straightening the arms above the chest and then slowly lower the weight back down to the chest, slightly below nipple line.
• Exhale as you raise the weight and inhale as the weight is lowered. Do not arch your lower back.
• This exercise can be performed with a close, medium or wide grip on a barbell, or with dumbells.

Bench Press - Incline Bench

• Lie on a incline bench, face up, with your feet flat on the floor.
• Raise the weight by striaghtening the arms above the chest and then slowly lower the weight back down to the chest, slightly above the nipple line.
• Hold your elbows in close during the exercise.
• Exhale as you raise the weight and inhale as the weight is lowered. Do not arch your lower back.
• This exercise can be performed with a close, medium or wide grip on a barbell, or with dumbells.

Dumbbell Pullover

• Lean your shoulders and upper back across a flat bench with your body perpendicular to the bench. Your feet should be flat on the floor.
• Hold a dumbbell directly over your head with your arms straight.
• Slowly lower the weight back behind your head until your arms are parallel to the floor.
• Raise the weight to the starting position.
• This is an intermediate to advanced exercise.

Flys - Decline Bench

• Lie face up on a decline bench, grasp a dumbbell in each hand and place them at arm's length above your shoulders with palms facing inward and the arms straight.
• Using a semi-circular motion (as if you were hugging a big barrell), lower the weights out to each side of the chest, keeping your elbows slightly flexed.
• Return to the starting position.

Flys - Flat Bench

• Lie face up on a flat bench, grasp a dumbbell in each hand and place them at arm's length above your shoulders with palms facing inward and the arms straight.
• Using a semi-circular motion (as if you were hugging a big barrell), lower the weights out to each side of the chest, keeping your elbows slightly flexed.
• Return to the starting position.

Flys - Flat Bench with Rotation

• Lie on a flat bench with knees bent and feet on the edge of the bench.
• Tilt pelvis so lower back is touching the bench and abdominals are contracted.
• Hold a dumbbell in each hand at chest height, elbows bent below the bench, palms facing in.
• Press arms up above chest, rotating shoulders so palms face forward at the top of the movement.
• Bend elbows and lower to starting position.
• Strengthens chest, anterior deltoid and triceps.

Flys - Incline

• Lie face up on an incline bench, grasp a dumbbell in each hand and place them at arm's length above your shoulders with palms facing inward and the arms straight.
• Using a semi-circular motion (as if you were hugging a big barrell), lower the weights out to each side of the chest, keeping your elbows slightly flexed.
• Return to the starting position.

Parallel Dips

• Stand between parallel bars and lift yourself so you are held up by your arms and your arms are straight.
• Keeping your elbows in close to your sides, lower your body down as far as you can.
• Press yourself back up until your arms are straight again.
• You can also hold a dumbbell between your feet for extra resistance.

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