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.
