CHEST  -  PECTORIALS

BENCH  PRESS

Lie on your back on the bench with your feet flat on the floor.
Grip the barbell over your chest with a grip that feels comfortable, normally about six inches wider than shoulder width.
Lower the bar to your chest and touch approx. just below your nipples.
Push the bar to arms length.
Keep your elbows out and your chest high.
When lowering the weight use a smooth motion with complete control.
Have someone with you incase you run into trouble.
Try not to arch your back or raise your hips off the bench.

INCLINE BENCH PRESS


Same as above but with the bench inclined. This works the upper chest area.


 

DUMBBELL BENCH PRESS


Same as barbell bench press, instead use a dumbbell in each hand.
Keep full control over the movement.


 

BENT ARM FLYES

Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand.
Place the dumbbells together at arms length, above your shoulders with your palms facing each other.
Slightly bend your elbows, inhale as you slowly lower the dumbbells until the are at the same height as your chest.
Exhale and return the dumbbells to the starting position.
Lower and raise the dumbbells in a semicircle.

TWO ARM  LONG-BAR ROWS

Straddle a bar that has weight at one end and is anchored at the other.
( Tip - use the corner of a room to keep the bar in place )
Bend forward until your torso is parallel to the floor.
Hold the bar just behind the plates with both hands.
Slightly bend your knees and pull the bar straight up until it touches your chest.
Lower the bar to arm's length but don't let the plates touch the floor until your last rep.
BE CAREFUL! - Keep your back flat throughout the movement to avoid aggravating your spine.
RECOMMENDED  -  PERFORM IN SETS OF 3 WITH 8-12 REPS PER SET
REMEMBER TO WARM UP WELL BEFORE DOING ANY EXERCISES

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