C H E S T
Video - Picture
Instructions
Alternative Exercises
1. Sit comfortably on a Chest Press Machine with your torso kept upright and straight and your back pressed firm against it’s back pad. Adjust the seat according to your height so your hands are on the same level as your lower chest (nipple line). Keep your feet firm on the ground a bit wider than hips width apart, and with your head facing forward. This will be your starting position. 2. Use your chest muscles to push both arm grips of the machine forward and keep pushing until your arms are fully extended. Make sure to squeeze in your chest muscles as hard as you can throughout the entire movement. 3. Slowly return your arms back to their starting position while keeping your chest muscles fully engaged and under constant tension. Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows, triceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight resistance if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles which should be the main muscle group you’re targeting.
Alternative Exercises
Video - Picture
Instructions
1. Lie comfortably on a Lying Chest Press Machine with your back pressed firm against it’s flat bench. Move and adjust your upper body so your hands are on the same level as your lower chest (nipple line). Keep your feet firm on the ground a bit wider than hips width apart, and with your head facing up. This will be your starting position. 2. Use your chest muscles to push both arm grips of the machine forward and keep pushing until your arms are fully extended. Make sure to squeeze in your chest muscles as hard as you can throughout the entire movement. 3. Slowly return your arms back to their starting position while keeping your chest muscles fully engaged and under constant tension. Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows, triceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight resistance if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles which should be the main muscle group you’re targeting.
Alternative Exercises
Video - Picture
Instructions
1. For this exercise your will need a SMITH Machine. 2. Place a flat bench right underneath the SMITH Machine and make sure it’s centered, then place the barbell to a height that you can reach once you’re lying down underneath it with your arms almost fully extended when holding the bar. Now stack the bar on the SMITH Machine with your desired weight to be used, then lie down on the bench while holding the bar at a shoulders width grip. Unlock the bar then lift it off the rack, with your arms fully extended and your elbows locked while making sure that the bar is on the same line as your lower chest (nipple line) and not over the front of your shoulders. This will be your starting position. 3. Start lowering the bar all the way down until it touches the lower part of your chest (nipple line) while keeping your chest muscles fully engaged and while being in full control of the weight. 4. Now start pressing the bar all the way back up to it’s starting position until your arms are back to being fully extended with the weight, while squeezing in your chest muscles as hard as you can. Ideally, lowering down the weight should take about twice as long as raising it. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Never use a heavy loaded barbell when performing this exercise to avoid getting any shoulders, wrists and/or elbows injury. A proper stacked barbell that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight stack on the bar if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. Be VERY careful when unlocking/locking the bar before and after use for maximum safety and to avoid any injury.
Alternative Exercises
Video - Picture
Instructions
1. Stack a racked barbell on a Flat bench press then lie down underneath it while holding it at a shoulders width grip. Lift the bar off the rack and hold it right over your chest (nipple line) with your arms fully extended and your elbows locked. This will be your starting position. 2. Slowly start lowering down the bar until it touches the lower part of your chest (nipple line) while keeping the weight under full control. 3. Start pressing the bar all the way back up again until your arms are fully extended with the weight by squeezing in your chest muscles as hard as you can. Ideally, lowering down the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy loaded barbell when performing this exercise to avoid getting any shoulders, wrists and/or elbows injury. A proper stacked barbell that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight stack on the bar if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to also feel a slight burn in your forearms due to the effort being done to hold onto the bar the entire time while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Lie down on a flat bench while holding a dumbbell in each hand with your arms fully extended right above your chest, and the palms of your hands facing forward. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your body and the dumbbells are right next to your chest (nipple line). 3. Start pressing the weights all the way up until your arms are fully extended right back at their starting position by squeezing in your chest muscles as hard as you can. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position: Place the two sides of a pulley machine at a medium level in which the cables are aligned with the same horizontal level as your chest level (nipple line) then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. Your hands placement should be slightly behind your torso’s vertical axis when you grab both arm grips. The palms of your hands should be facing forward with your arms slightly bent at the elbows, and are kept on the same horizontal level as your chest. This will be your starting position. 3. While maintaining a slight bent in your arms, use your chest muscles to draw your hands forwards and towards the midline of your body and keep going until your hands come together right in the middle at your front with your palms facing each other, and while being on the same level as your chest. 4. After a brief pause, slowly return your arms back to their starting position in the same fashion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Lie face down on the floor with your hands placed at shoulders width apart. Hold your torso up at arm’s length with your elbows locked, and your arms perpendicular to your body. Position your feet backwards and away from your body so that your entire body is kept fully flat/straight. This will be your starting position. 2. Slowly start lowering your body all the way down until your chest touches or almost touches the floor. 3. Start pushing your body all the way back up to it’s starting position by squeezing in your chest muscles as hard as you can. Ideally, lowering down your body should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Maintain a ‘flat’ firm posture throughout the entire movement to avoid putting any negative pressure on your lower back, so avoid pressing forward with your pelvis while performing this exercise. It is normal for you to feel your core (abdominals and lower back) muscles also getting slightly engaged while performing this exercise due to the effort being done by your core muscles to maintain a flat posture while keeping your torso and your lower body on the same alignment throughout the entire motion.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position, wrap the exact middle of a resistance band around a doorknob then grasp both it’s arm grips with one in each hand, and with your back facing the door. Make sure the length of the band is equal on both sides. 2. Place your right foot forward with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Make sure to leave enough space between your torso and the door so your chest is fully stretched and is kept under constant tension throughout the entire movement. Keep your arms on the same horizontal level as your chest, with your elbows slightly bent and your palms facing forward. Make sure you maintain a straight & upright torso throughout the entire movement. This will be your starting position. 3. Now use your chest muscles to draw your hands holding the arm grips all the way forward and towards the midline of your body until your palms are facing each other, with your arms fully extended right at your front while kept on the same level as your chest. 4. Squeeze in your chest muscles for a second then slowly return your arms all the way back to their starting position while using the same motion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Lie face down on the floor with your hands placed at shoulders width apart. Hold your torso up at arm’s length with your elbows locked, and your arms perpendicular to your body. Cross your lower legs by placing one foot on top of your other leg’s ankle, while keeping both your knees bent so that your thighs are on the same alignment as your torso. This will be your starting position. 2. Slowly start lowering down your torso until your chest touches or almost touched the floor. 3. Begin to push torso all the way back up to it’s starting position by squeezing in your chest muscles as hard as you can. Ideally, lowering down your body should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure your thighs and upper torso are kept on the same alignment throughout the entire movement to avoid putting negative pressure on your lower back, so avoid pressing forward with your pelvis while performing this exercise. This is an easier version of ‘Proper Push-Ups’.
Alternative Exercises
Video - Picture
Instructions
1. Stand facing down against the side of a stable flat bench or a steady elevated platform with your hands placed at shoulder width apart while firmly pressed against the edge of the bench. Your entire body should be kept flat/straight, with your arms fully extended (elbows locked) and your arms perpendicular to your body. Position your feet backwards and away from the bench. This will be your starting position. 2. Slowly start lowering down your upper body towards the bench until your chest touches or almost touched the edge of the bench. 3. Start pushing your body all the way up back to it’s starting position by squeezing in your chest muscles as hard as you can. Ideally, lowering down your body should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure both your feet are placed on a completely flat & stable elevated surface. Maintain a ‘flat’ firm posture throughout the entire movement to avoid putting any negative pressure on your lower back, so avoid pressing forward with your pelvis while performing this exercise. It is normal for you to feel your core (abdominals and lower back) muscles also getting slightly engaged while performing this exercise due to the effort being done by your core muscles to maintain a flat posture while keeping your torso and your lower body on the same alignment throughout the entire motion. This is an easier version of Proper Push-Ups.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position: Place the two sides of a pulley machine at a medium level in which the cables are aligned with the same horizontal level as your chest level (nipple line) then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. Your hands placement should be slightly behind your torso’s vertical axis when you grab both arm grips. The palms of your hands should be facing forward with your arms slightly bent at the elbows, and are kept on the same horizontal level as your chest. This will be your starting position. 3. While maintaining a slight bent in your arms, use your chest muscles to draw your hands forwards and towards the midline of your body and keep going until your hands come together right in the middle at your front with your palms facing each other, and while being on the same level as your chest. 4. After a brief pause, slowly return your arms back to their starting position in the same fashion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
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Instructions
1. Lie down on a flat bench while holding a dumbbell in each hand with your arms fully extended right above your chest, and the palms of your hands facing each other. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your torso, with both dumbbells right next to your chest and the palms of your hands facing your body. 3. Start pressing the weights all the way up until your arms are fully extended right back at their starting position by squeezing in your chest muscles as hard as you can. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position, wrap the exact middle of a resistance band around a doorknob then grasp both it’s arm grips with one in each hand, and with your back facing the door. Make sure the length of the band is equal on both sides. 2. Place your right foot forward with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Make sure to leave enough space between your torso and the door so your chest is fully stretched and is kept under constant tension throughout the entire movement. Keep your arms on the same horizontal level as your chest, with your elbows slightly bent and your palms facing forward. Make sure you maintain a straight & upright torso throughout the entire movement. This will be your starting position. 3. Now use your chest muscles to draw your hands holding the arm grips all the way forward and towards the midline of your body until your palms are facing each other, with your arms fully extended right at your front while kept on the same level as your chest. 4. Squeeze in your chest muscles for a second then slowly return your arms all the way back to their starting position while using the same motion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Alternative Exercises
Video - Picture
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Instructions
1. Stack a racked barbell on a Flat bench press then lie down underneath it while holding it at a grip wider than a shoulders width grip. Lift the bar off the rack and hold it right over your chest (nipple line) with your arms fully extended and your elbows locked. This will be your starting position. 2. Slowly start lowering down the bar until it touches the lower part of your chest (nipple line) while keeping the weight under full control. 3. Start pressing the bar all the way back up again until your arms are fully extended with the weight by squeezing in your chest muscles as hard as you can. Ideally, lowering down the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy loaded barbell when performing this exercise to avoid getting any shoulders, wrists and/or elbows injury. A proper stacked barbell that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight stack on the bar if you ever felt that your arms and/or are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to also feel a slight burn in your forearms due to the effort being done to hold onto the bar the entire time while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position: Place the two sides of a pulley machine down to their lowest position then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. The palms of your hands should be facing forward, with your hands positioned just behind your upper thighs level. Your arms should be fully extended with a slight bent at the elbows, and your head should be facing forward. This will be your starting position. 3. While maintaining a slight bent in your arms, use your chest muscles to draw your hands inwards and upwards towards the midline of your body, and keep going up until your hands reach your eyesight level. Your hands should come together in front of your chest with your palms facing up. 4. After a brief pause, slowly return your arms back down to their starting position in the same fashion you’ve used to pull them up in, while keeping the lower part of your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the lower part of your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position: Place the two sides of a pulley machine down to their lowest position then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. The palms of your hands should be facing forward, with your hands positioned just behind your upper thighs level. Your arms should be fully extended with a slight bent at the elbows, and your head should be facing forward. This will be your starting position. 3. While maintaining a slight bent in your arms, use your chest muscles to draw your hands inwards and upwards towards the midline of your body, and keep going up until your hands reach your eyesight level. Your hands should come together in front of your chest with your palms facing up. 4. After a brief pause, slowly return your arms back down to their starting position in the same fashion you’ve used to pull them up in, while keeping the lower part of your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage the lower part of your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably on a Chest / Rear Delt Fly Machine with your torso upright and straight, and your back pressed firm against it’s back pad. Adjust the seat according to your height so your arms are on the same horizontal level as your chest (nipple line), then adjust the machine’s arm grips so your hands are placed slightly behind your torso’s vertical axis when you grab both handles, to allow your chest muscles to be fully stretched, with your elbows kept slightly bent. This will be your starting position. 2. With your chest muscles fully stretched, start pulling both arm grips together in an arc like motion until the palms of your hands are facing each other right in the middle and at your front, while being on the same level as your chest. Squeeze in your chest muscles as hard as you can while pulling the arm grips together. 3. Slowly return your arms back to their starting position in the same fashion you’ve pulled them forward in, and while allowing your chest muscles to be fully stretched, fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto both arm grips the entire time while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position: Place the two sides of a pulley machine at a medium level in which the cables are aligned with the same horizontal level as your chest level (nipple line) then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. Your hands placement should be slightly behind your torso’s vertical axis when you grab both arm grips. The palms of your hands should be facing forward with your arms slightly bent at the elbows, and are kept on the same horizontal level as your chest. This will be your starting position. 3. While maintaining a slight bent in your arms, use your chest muscles to draw your hands forwards and towards the midline of your body and keep going until your hands come together right in the middle at your front with your palms facing each other, and while being on the same level as your chest. 4. After a brief pause, slowly return your arms back to their starting position in the same fashion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Lie down on a flat bench while holding a dumbbell in each hand, with your arms fully extended holding the weights right above your chest. The palms of your hands should be facing each other with your arms perpendicular on your torso. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights in a wide ‘arc like’ motion, while simultaneously bending your elbows and bringing the weights all the way down until your chest muscles are fully stretched. 3. Squeeze in your chest muscles as hard as you can to return your arms carrying the weights all the way back up to their starting position. Make sure to use the same arc like motion you’ve used when lowering down the weights. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. To move into your starting position, wrap the exact middle of a resistance band around a doorknob then grasp both it’s arm grips with one in each hand, and with your back facing the door. Make sure the length of the band is equal on both sides. 2. Place your right foot forward with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Make sure to leave enough space between your torso and the door so your chest is fully stretched and is kept under constant tension throughout the entire movement. Keep your arms on the same horizontal level as your chest, with your elbows slightly bent and your palms facing forward. Make sure you maintain a straight & upright torso throughout the entire movement. This will be your starting position. 3. Now use your chest muscles to draw your hands holding the arm grips all the way forward and towards the midline of your body until your palms are facing each other, with your arms fully extended right at your front while kept on the same level as your chest. 4. Squeeze in your chest muscles for a second then slowly return your arms all the way back to their starting position while using the same motion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. To move into your starting position: Place the two sides of a pulley machine at their highest position then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you as you lean forward with your torso. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. The palms of your hands should be facing forward, with your hands positioned just above your shoulders level. Your arms should be fully extended with a slight bent at the elbows, and your head facing forward. This will be your starting position. 3. While maintaining a slight bent in your arms, use your chest muscles to draw your hands downwards and forwards towards the midline of your body and keep going until your hands come together right in the middle at your front, with the palms of your hands facing each other, and while being on the same level as your chest. 4. After a brief pause, slowly return your arms back up to their starting position in the same fashion you’ve used to pull them down in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. To move into your starting position: Place the two sides of a pulley machine at their highest position then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you as you lean forward with your torso. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. Grab both arm grips in an overhand grip with the palms of your hands facing down, and your arms bent in a 90-degree angle with your elbows pointing up. This will be your starting position. 3. Use your chest muscles to press both arm grips downwards and forwards towards the midline of your body until your hands come together right in the middle at your front, with your thumbs right next to each other and while being on the same level as your chest. 4. After a brief pause, slowly return your arms back up to their starting position in the same fashion you’ve used to push them down in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. To move into your starting position: Place the two sides of a pulley machine at their highest position then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you as you lean forward with your torso. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. Grab both arm grips in an overhand grip with the palms of your hands facing down, and your arms bent in a 90-degree angle with your elbows pointing up. This will be your starting position. 3. Use your chest muscles to press both arm grips downwards and forwards towards the midline of your body until your hands come together right in the middle at your front, with your thumbs right next to each other and while being on the same level as your chest. 4. After a brief pause, slowly return your arms back up to their starting position in the same fashion you’ve used to push them down in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. For this exercise you will need to use an Assisted Chin-Up /Dip Machine. First, adjust the proper resistance (assistance) to be used to help you properly perform this exercise. Get yourself into your starting position by holding your body up at arm’s length above the dips bars with your elbows locked and as you press down with your feet against the assisting platform just beneath you. The platform should push you up (assist you) while performing the exercise. Make sure to adjust the Dips bars to the ‘narrow’ setting instead of the ‘wide’ one so it’s more effective and safer for your elbows. 2. Slowly start lowering down your body with your torso slightly leaning forward, and your elbows kept close to your torso. Go all the way down until you feel a nice stretch across the outer portion of your chest muscles. 3. Use your chest & triceps muscles to bring your body all the way back up to your starting position, while squeezing in your chest muscles as hard as you can throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER set the machine’s weight resistance (assistance) on a light assistance setting unless you’re very confident about your strength level and the amount of assistance you need to properly perform this exercise without overstraining or injuring your shoulders and/or elbows. A proper adjusted resistance (assistance) should have you mostly engage the outer portion of your chest muscles -as it should- instead of having you rely on your arms to perform this exercise.
Video - Picture
Alternative Exercises
Instructions
1. To move into your starting position, wrap the exact middle of a resistance band around a doorknob then grasp both it’s arm grips with one in each hand, and with your back facing the door. Make sure the length of the band is equal on both sides. 2. Place your right foot forward with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Make sure to leave enough space between your torso and the door so your chest is fully stretched and is kept under constant tension throughout the entire movement. Keep your arms on the same horizontal level as your chest, with your elbows slightly bent and your palms facing forward. Make sure you maintain a straight & upright torso throughout the entire movement. This will be your starting position. 3. Now use your chest muscles to draw your hands holding the arm grips all the way forward and towards the midline of your body until your palms are facing each other, with your arms fully extended right at your front while kept on the same level as your chest. 4. Squeeze in your chest muscles for a second then slowly return your arms all the way back to their starting position while using the same motion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position, wrap the exact middle of a resistance band around a doorknob then grasp both it’s arm grips with one in each hand, and with your back facing the door. Make sure the length of the band is equal on both sides. 2. Place your right foot forward with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Make sure to leave enough space between your torso and the door so your chest is fully stretched and is kept under constant tension throughout the entire movement. Keep your arms on the same horizontal level as your chest, with your elbows slightly bent and your palms facing forward. Make sure you maintain a straight & upright torso throughout the entire movement. This will be your starting position. 3. Now use your chest muscles to draw your hands holding the arm grips all the way forward and towards the midline of your body until your palms are facing each other, with your arms fully extended right at your front while kept on the same level as your chest. 4. Squeeze in your chest muscles for a second then slowly return your arms all the way back to their starting position while using the same motion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Lie down on a flat bench while holding a dumbbell in each hand held on the same level as your chest (nipple line) with the palms of your hands facing forward and your forearms parallel to your body. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Start pressing the weights all the way up while twisting your palms inwards until your arms are fully extended with the weights and the palms of your hands are facing each other. Squeeze in your chest muscles as hard as you can while pressing up the weights. 3. Slowly begin to lower down the weights back to their starting position while using the same twisting motion you’ve used to press them up and while keeping your chest muscles fully engaged and under constant tension. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Sit comfortably on an Inclined Chest Press Machine with your torso upright and straight, and your back pressed firm against it’s back pad. Adjust the seat according to your height so your arms are on the same level as your upper chest, with your head slightly facing up. This will be your starting position. 2. Use your upper chest muscles to push both arm grips forwards in an inclined axis and keep pushing until your arms become fully extended. Make sure to squeeze your upper chest muscles as hard as you can throughout the entire movement. 3. Slowly return your arms back to their starting position while keeping your upper chest muscles fully engaged and under constant tension. Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, neck, back and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your upper chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight resistance setting if you ever felt that your arms and/or shoulders are being more engaged than your upper chest muscles -which should be the main muscle group you’re targeting. NEVER push with the back of your head against the back pad while pressing the weight to avoid getting a neck injury.
Alternative Exercises
Video - Picture
Instructions
1. For this exercise your will need a SMITH Machine. 2. Place an inclined bench right underneath the SMITH Machine and make sure it’s centered, then place the barbell to a height that you can reach once you’re lying down underneath it with your arms almost fully extended when holding the bar. Now stack the bar on the SMITH Machine with your desired weight to be used, then lie down on the bench while holding the bar at a shoulders width grip. Unlock the bar then lift it off the rack, with your arms fully extended and your elbows locked while making sure that the bar is on the same line as your upper chest (just below your chin level). This will be your starting position. 3. Start lowering the bar all the way down until it touches the upper part of your chest (just below your collarbone) while keeping your upper chest muscles fully engaged and while being in full control of the weight. 4. Now start pressing the bar all the way back up to it’s starting position until your arms are back to being fully extended with the weight, while squeezing in your upper chest muscles as hard as you can. Ideally, lowering down the weight should take about twice as long as raising it. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Never use a heavy loaded barbell when performing this exercise to avoid getting any shoulders, wrists and/or elbows injury. A proper stacked barbell that is not too heavy should have you mostly engage your upper chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight stack on the bar if you ever felt that your arms and/or shoulders are being more engaged than your upper chest muscles -which should be the main muscle group you’re targeting. Be VERY careful when unlocking/locking the bar before and after use for maximum safety and to avoid any injury.
Alternative Exercises
Video - Picture
Instructions
1. Stack a racked barbell on an Incline bench press then lie down underneath it while holding it at a shoulders width grip. Lift the bar off the rack and hold it right over your upper chest with your arms fully extended and your elbows locked. This will be your starting position. 2. Slowly start lowering down the bar until it touches the upper region of your chest (just below your collarbone) while keeping the weight under full control. 3. Start pressing the bar all the way back up again until your arms are fully extended with the weight by squeezing in your upper chest muscles as hard as you can. Ideally, lowering down the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Never use a heavy loaded barbell when performing this exercise to avoid getting any shoulders, wrists and/or elbows injury. A proper stacked barbell that is not too heavy should have you mostly engage your upper chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight stack on the bar if you ever felt that your arms and/or shoulders are being more engaged than your upper chest muscles -which should be the main muscle group you’re targeting. It is normal for you to also feel a slight burn in your forearms due to the effort being done to hold onto the bar the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Lie down on an inclined bench while holding a dumbbell each hand, with your arms fully extended holding the weights right above your upper chest, and the palms of your hands facing forward. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your body, and the dumbbells are right next to your upper chest. 3. Start pressing the weights all the way up until your arms are fully extended right back at their starting position by squeezing in your upper chest muscles as hard as you can. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your upper chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your upper chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. To move into your starting position: Place the two sides of a pulley machine at their highest position then attach a Single Arm Grip to each side. Select your desired resistance to be used then grasp the two arm grips with one in each hand. 2. Step forward with your right leg and your knee half bent. Your left leg should be extended just a couple of feet behind you as you lean forward with your torso. Make sure to leave enough space between yourself and the pulley machine so that your chest is kept under constant tension while performing this exercise. Grab both arm grips in an overhand grip with the palms of your hands facing down, and your arms bent in a 90-degree angle with your elbows pointing up. This will be your starting position. 3. Use your chest muscles to press both arm grips downwards and forwards towards the midline of your body until your hands come together right in the middle at your front, with your thumbs right next to each other and while being on the same level as your chest. 4. After a brief pause, slowly return your arms back up to their starting position in the same fashion you’ve used to push them down in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders and/or back injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms to perform this exercise. Lower down the weight resistance if you ever felt that your arms are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the arm grips the entire time while performing this exercise. This is also a balance and coordination exercise so it’s normal for you to feel your core and legs muscles also getting engaged while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Lie face down on the floor with your hands placed at shoulders width apart. Hold your torso up at arm’s length with your elbows locked, and your arms perpendicular to your body. Move your feet up and place them firm on a stable flat bench or a steady elevated platform, while keeping your entire body flat/straight and parallel to the floor. Make sure any other elevated platform you pick is flat and not higher than that of a flat bench. This will be your starting position. 2. Slowly start lowering down your body all the way until your chest touches or almost touches the floor. 3. Start pushing your body all the way back up to it’s starting position while squeezing in your chest muscles as hard as you can. Ideally, lowering down your body should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure both your feet are placed firm on the flat bench or elevated platform so there is no chance for your feet to slip off and cause you any injury while performing this exercise. Make sure you maintain a flat & firm posture throughout the entire movement to avoid getting a lower back injury. It is normal for you to feel your core (abdominals and lower back) muscles also getting slightly engaged while performing this exercise due to the effort being done by your core muscles to maintain a flat posture while keeping your torso and your lower body on the same alignment throughout the entire motion. This exercise is an advanced version of ‘Proper Push-Ups’ exercise.
Video - Picture
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Instructions
Alternative Exercises
1. Lie down on an inclined bench while holding a dumbbell in each hand, with your arms fully extended holding the weights right above your upper chest, and the palms of your hands facing each other. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your body, and the dumbbells are right next to your upper chest. 3. Start pressing the weights all the way up until your arms are fully extended right back at their starting position by squeezing in your upper chest muscles as hard as you can. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your upper chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your upper chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Video - Picture
Instructions
Alternative Exercises
1. Lie down on an inclined bench while holding a dumbbell in each hand, with your arms fully extended holding the weights right above your upper chest. The palms of your hands should be facing each other with your arms perpendicular on your torso. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights in a wide ‘arc like’ motion, while simultaneously bending your elbows and bringing the weights all the way down until your upper chest muscles are fully stretched. 3. Squeeze in your upper chest muscles as hard as you can to return your arms carrying the weights all the way back up to their starting position. Make sure to use the same arc like motion you’ve used when lowering down the weights. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders, neck, lower back and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your upper chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Alternative Exercises
Video - Picture
Instructions
1. To move into your starting position, wrap the exact middle of a resistance band around a doorknob then grasp both it’s arm grips with one in each hand, and with your back facing the door. Make sure the length of the band is equal on both sides. 2. Place your right foot forward with your knee slightly bent, and your left leg stretched a couple of feet behind to give you some balance. Make sure to leave enough space between your torso and the door so your chest is fully stretched and is kept under constant tension throughout the entire movement. Keep your arms on the same horizontal level as your chest, with your elbows slightly bent and your palms facing forward. Make sure you maintain a straight & upright torso throughout the entire movement. This will be your starting position. 3. Now use your chest muscles to draw your hands holding the arm grips all the way forward and towards the midline of your body until your palms are facing each other, with your arms fully extended right at your front while kept on the same level as your chest. 4. Squeeze in your chest muscles for a second then slowly return your arms all the way back to their starting position while using the same motion you’ve used to pull them forward in, and while keeping your chest muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : Band Resistance strength can be easily manipulated by either moving away from the door to make it tougher and increase it’s resistance, or by moving closer to the door to decrease it’s tension and make it easier to pull it. This is also a balance and coordination exercise so it’s normal for you to also feel your core and legs muscles also getting engaged to keep you balanced and centered while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal from both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Keep your elbows tucked in and always maintain a straight & upright posture throughout the entire movement. This will be your starting position. 2. Now use your right chest muscles to raise the arm grip in your right hand in a forward & upwards motion until your hand reaches your eyesight level. Make sure to keep your elbow slightly bent, and to push your arm slightly inwards while raising the band to engage your chest muscles more than your front deltoids muscle. 3. Slowly lower the arm grip back down to it’s starting position, while keeping your right chest muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal from both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Keep your elbows tucked in and always maintain a straight & upright posture throughout the entire movement. This will be your starting position. 2. Now use your right chest muscles to raise the arm grip in your right hand in a forward & upwards motion until your hand reaches your eyesight level. Make sure to keep your elbow slightly bent, and to push your arm slightly inwards while raising the band to engage your chest muscles more than your front deltoids muscle. 3. Slowly lower the arm grip back down to it’s starting position, while keeping your right chest muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal from both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Keep your elbows tucked in and always maintain a straight & upright posture throughout the entire movement. This will be your starting position. 2. Now use your right chest muscles to raise the arm grip in your right hand in a forward & upwards motion until your hand reaches your eyesight level. Make sure to keep your elbow slightly bent, and to push your arm slightly inwards while raising the band to engage your chest muscles more than your front deltoids muscle. 3. Slowly lower the arm grip back down to it’s starting position, while keeping your right chest muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal from both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Keep your elbows tucked in and always maintain a straight & upright posture throughout the entire movement. This will be your starting position. 2. Now use your right chest muscles to raise the arm grip in your right hand in a forward & upwards motion until your hand reaches your eyesight level. Make sure to keep your elbow slightly bent, and to push your arm slightly inwards while raising the band to engage your chest muscles more than your front deltoids muscle. 3. Slowly lower the arm grip back down to it’s starting position, while keeping your right chest muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Alternative Exercises
Video - Picture
Instructions
1. Lie down on a flat bench while holding a dumbbell in each hand held on the same level as your chest (nipple line) with the palms of your hands facing forward and your forearms parallel to your body. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Start pressing the weights all the way up while twisting your palms inwards until your arms are fully extended with the weights and the palms of your hands are facing each other. Squeeze in your chest muscles as hard as you can while pressing up the weights. 3. Slowly begin to lower down the weights back to their starting position while using the same twisting motion you’ve used to press them up and while keeping your chest muscles fully engaged and under constant tension. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting. It is normal for you to feel a slight burn in your forearms due to the effort being done to keep holding onto the dumbbells the entire time while performing this exercise.
Video - Picture
Alternative Exercises
Instructions
1. Stand tall while stepping firm on a resistance band with your feet placed at about hips width apart on the band. Make sure the length of the band is equal from both sides. Grab both arm grips of the band with one in each hand held down at arm’s length just at your sides, with the palms of your hands facing forward. Keep your elbows tucked in and always maintain a straight & upright posture throughout the entire movement. This will be your starting position. 2. Now use your right chest muscles to raise the arm grip in your right hand in a forward & upwards motion until your hand reaches your eyesight level. Make sure to keep your elbow slightly bent, and to push your arm slightly inwards while raising the band to engage your chest muscles more than your front deltoids muscle. 3. Slowly lower the arm grip back down to it’s starting position, while keeping your right chest muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Perform the same exact motion for the same amount of repetitions with your other arm. CAUTION : Band Resistance strength can be easily manipulated by simply moving your feet inwards or outwards. You can increase the band strength by moving your feet away from each other to make the band shorter -tougher to raise, or you can decrease the band strength by moving your feet closer to each other and make it longer -easier to raise.
Alternative Exercises
Video - Picture
Instructions
1. Lie down on an aerobic stepper while holding a dumbbell in each hand, with your arms fully extended holding the weights right above your chest. The palms of your hands should be facing each other with your arms perpendicular on your torso. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights in a wide ‘arc like’ motion, while simultaneously bending your elbows and bringing the weights all the way down until your chest muscles are fully stretched. 3. Squeeze in your chest muscles as hard as you can to return your arms carrying the weights all the way back up to their starting position. Make sure to use the same arc like motion you’ve used when lowering down the weights. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting.
Alternative Exercises
Video - Picture
Instructions
1. Lie down on an aerobic stepper while holding a dumbbell in each hand with your arms fully extended right above your chest, and the palms of your hands facing forward. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your body and the dumbbells are right next to your chest (nipple line). 3. Squeeze in your chest muscles as you press the weights all the way back up to their starting position until your arms are fully extended with the weights right above your chest. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting.
Stepper DB Press (Neutral Grip)
Alternative Exercises
Video - Picture
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Instructions
1. Lie down on an aerobic stepper while holding a dumbbell in each hand with your arms fully extended right above your chest, and the palms of your hands facing each other. Place your feet firm on the ground a bit wider than shoulders width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your torso, with both dumbbells right next to your chest and the palms of your hands facing your body. 3. Squeeze in your chest muscles as you press the weights all the way back up to their starting position until your arms are fully extended with the weights right above your chest, with the palms of your hands facing each other. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy set pair of dumbbells when performing this exercise to avoid getting any shoulders and/or wrists injury. A proper weighted set of dumbbells that are not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Pick a lighter set of dumbbells if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles -which should be the main muscle group you’re targeting.
Alternative Exercises
Video - Picture
Instructions
1. Lie down on a stepper while holding a Dumbbell in one hand with your arm fully extended right above your chest and your palm facing forward. Your non-lifting hand should be grabbing your waist to give you balance. This will be your starting position. 2. Slowly start lowering down the dumbbell while simultaneously bending your elbow to your side and go all the way down till the dumbbell is placed almost right next to your chest level -nipple line. 3. Start pressing the weight all the way back up till your arm is fully extended back to it’s starting position as you squeeze your chest muscles in. Tip: Make sure to use the same motion you used when lowering down the weight. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch arms and perform the same amount of repetitions with your other arm. CAUTION : Never use a ‘Heavy’ Dumbbell when performing this exercise to avoid any Shoulders and/or Elbows injury. It is normal for you to also feel a slight burn in your forearms due to the effort being done to hold onto both Dumbbells while performing this exercise. A proper weighted -not too heavy- Dumbbell should have you engage your entire ‘Chest’ muscles to handle most of the work load as they should, and not have you rely on your ‘Front Shoulders’ and/or your ‘Triceps’ to perform this exercise.
Alternative Exercises
Video - Picture
Instructions
1. Lie down with your back arched comfortably on a stable Swiss Ball while holding a dumbbell in each hand, with your arms fully extended holding the weights right above your chest. The palms of your hands should be facing each other with your arms perpendicular on your torso. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. Slowly begin to lower down the weights in a wide ‘arc like’ motion, while simultaneously bending your elbows and bringing the weights all the way down until your chest muscles are fully stretched. 3. Squeeze in your chest muscles as hard as you can to return your arms carrying the weights all the way back up to their starting position. Make sure to use the same arc like motion you’ve used when lowering down the weights. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : This exercise is meant to engage your chest muscles but it’s also a balance & coordination exercise that will force you to also engage your core & legs muscles just to keep your torso balanced and centered on the ball while performing the exercise. NEVER use a heavy set pair of dumbbells when performing this exercise to avoid losing balance and getting injured.
Alternative Exercises
Video - Picture
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Instructions
1. Lie down with your back arched comfortably on a stable Swiss Ball while holding a dumbbell in each hand, with your arms fully extended holding the weights right above your chest. The palms of your hands should be facing each other with your arms perpendicular on your torso. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your torso, with both dumbbells right next to your chest and the palms of your hands facing your body. 3. Squeeze in your chest muscles as you press the weights all the way back up to their starting position until your arms are fully extended with the weights right above your chest, with the palms of your hands facing each other. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : This exercise is meant to engage your chest muscles but it’s also a balance & coordination exercise that will force you to also engage your core & legs muscles just to keep your torso balanced and centered on the ball while performing the exercise. NEVER use a heavy set pair of dumbbells when performing this exercise to avoid losing balance and getting injured.
Alternative Exercises
Video - Picture
Instructions
1. Lie down with your back arched comfortably on a stable Swiss Ball while holding a dumbbell in each hand with your arms fully extended right above your chest, and the palms of your hands facing forward. Place your feet firm on the ground at about hips width apart. This will be your starting position. 2. Slowly begin to lower down the weights while simultaneously bending your elbows. Go down all the way until your forearms are parallel to your body and the dumbbells are right next to your chest (nipple line). 3. Squeeze in your chest muscles as you press the weights all the way back up to their starting position until your arms are fully extended with the weights right above your chest. Make sure to use the same motion you’ve used when lowering down the weights. Ideally, lowering down the weights should take about twice as long as raising them. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : This exercise is meant to engage your chest muscles but it’s also a balance & coordination exercise that will force you to also engage your core & legs muscles just to keep your torso balanced and centered on the ball while performing the exercise. NEVER use a heavy set pair of dumbbells when performing this exercise to avoid losing balance and getting injured.
Swiss Ball Single Arm DB Press
Alternative Exercises
Video - Picture
Instructions
1. Lie down with your back arched comfortably stable on a Swiss Ball while holding a Dumbbell in one hand with your arm fully extended right above your upper chest and your palm facing forward. Your non-lifting hand should be grabbing your waist to give you balance. This will be your starting position. 2. Slowly start lowering down the dumbbell while simultaneously bending your elbow to your side and go all the way down till the dumbbell is placed almost right next to and above your chest level. 3. Start pressing the weight all the way back up till your arm is fully extended back to it’s starting position as you squeeze your chest muscles in. Tip: Make sure to use the same motion you used when lowering down the weight. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : This is mainly a balance & coordination exercise that will force you to engage your core muscle groups (Abdominals & Lower back) as well as your entire lower body muscles (Glutes, Hamstrings & Quads) just to keep you balanced while performing this exercise. Never use a ‘Heavy’ set pair of Dumbbells when performing this exercise to avoid losing balance and getting injured, as this exercise is meant to be done with ‘Light’ weighted Dumbbells to involve not just your Chest muscles, but your core & legs muscles as well.
Video - Picture
Instructions
Alternative Exercises
1. Sit comfortably on a Chest Press Machine with your torso kept upright and straight and your back pressed firm against it’s back pad. Adjust the seat according to your height so your hands are on the same level as your lower chest (nipple line). Keep your feet firm on the ground a bit wider than hips width apart, and with your head facing forward. This will be your starting position. 2. Use your chest muscles to push both arm grips of the machine forward and keep pushing until your arms are fully extended. Make sure to squeeze in your chest muscles as hard as you can throughout the entire movement. 3. Slowly return your arms back to their starting position while keeping your chest muscles fully engaged and under constant tension. Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows, triceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight resistance if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles which should be the main muscle group you’re targeting.
Video - Picture
Instructions
Alternative Exercises
1. Sit comfortably on a Chest Press Machine with your torso kept upright and straight and your back pressed firm against it’s back pad. Adjust the seat according to your height so your hands are on the same level as your lower chest (nipple line). Keep your feet firm on the ground a bit wider than hips width apart, and with your head facing forward. This will be your starting position. 2. Use your chest muscles to push both arm grips of the machine forward and keep pushing until your arms are fully extended. Make sure to squeeze in your chest muscles as hard as you can throughout the entire movement. 3. Slowly return your arms back to their starting position while keeping your chest muscles fully engaged and under constant tension. Ideally, lowering the weight should take about twice as long as raising it. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any shoulders, elbows, triceps and/or wrists injury. A proper adjusted weight setting that is not too heavy should have you mostly engage your chest muscles -as it should- instead of having you rely on your arms and/or shoulders to perform this exercise. Lower down the weight resistance if you ever felt that your arms and/or shoulders are being more engaged than your chest muscles which should be the main muscle group you’re targeting.