Chest
BARBELL BENCH-PRESS
- 1. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar
- 2. Lower the bar to your mid chest
- 3. Raise the bar until you've locked your elbows.
DIPS
- 1. Hold your body with arms locked above the equipment
- 2.Lower your body slowly while leaning forward, flare out your elbows
- 3.Raise your body above the bars until your arms are locked.
INCLINE BARBELL BENCH PRESS
- 1.Position the bench between 30 and 45 degrees.
- 2. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- 3. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- 4. Raise the bar (slowly and controlled) until you've locked your elbows.
DUMBBELL FLYS
- 1.Lay flat on the bench and place your feet on the ground.
- 2. Begin the exercise with the dumbbells held together above your chest, elbows slightly bent.
- 3. Simultaneously lower the weights to either side.
- 4.
Pause when the weights are parallel to the bench, then raise your arms to the starting position.