Chest exercises
1. Sit down on a flat bench. Apply a grip that makes a 90-degree angle when you do the movement between upper arms and forearms. Lift the bar holding it straight over your arms.
2. Use breathing to control the movement, breath in when bringing the bar towards your chest.
3. Breath out and push the bar to the starting position. Focus on using only the chest muscles.
4. Repeat the same movement for your prescribed number of repetitions.
1. Set bench to be inclined at 45 degrees with dumbbells in each hand at the sides of your chest
2. Press the dumbbells up until arms get close to full extension and almost touch
3. Keep full control of the movement and slowly lower the dumbbells in the starting position
4. Repeat for the number of reps that have been prescribed.
1. Put the amount of weight that is appropriate in the leverage machine and set the seat according to your height, handles need to be above your pecs.
2. Keep head and chest up and press the handles forward by using the elbow until you feel a tension in your chest.
3. Hold for a brief pause and return to the initial position.
4. Repeat as many reps desired.
1. Sit on the fly machine, keep the back pressed firmly and hold the levers at the level of your shoulder.
2. Push levers together until you get a stretch in the chest and pause for a second
3. Bring back the arms in the initial position and keep posture strong
4. Repeat the number of reps that have been suggested.
1. Sit down on a flat bench with dumbbells resting on top of your thighs with palms facing each other.
2. Press dumbbells up with elbows kept to sides until arms are fully extended.
3. Lower dumbbells to the sides of your chest until you feel a stretch in the chest.
4. Repeat as many times you desire the same movement.
1. Sit down on a flat bench with dumbells resting on top of your thighs with palms facing each other.
2. Press dumbbells up with elbows kept to sides until arms are fully extended.
3. Lower dumbbells to the sides of your chest until you feel a stretch in the chest.
4. Repeat as many times you desire the same movement.
1. Sit down on a flat bench with dumbbells resting on top of your thighs and rotate internally the shoulders so elbows will point out to the sides.
2. Keep elbows fixed in a bent position why lowering the dumbbells to the sides till chest muscles are stretched.
3. Push dumbbells together in a hugging motion till they are almost together.
4. Repeat as many times you've been instructed.
1. Extend your legs back, put hands under the shoulders a bit wider than shoulder-width apart.
2. Bend your elbows and get your chest down until you almost touch the floor.
3. Push into the starting position and pause one second.
4. Repeat as many reps desired.
1. Sit on the fly machine, keep the back pressed firmly and hold the levers at the level of your shoulder.
2. Push levers together until you get a stretch in the chest and pause for a second
3. Bring back the arms in the initial position and keep posture strong
4. Repeat the number of reps that have been suggested.
1. Sit down on a flat bench. Apply a grip that makes a 90-degree angle when you do the movement between upper arms and forearms. Lift the bar holding it straight over your arms.
2. Use breathing to control the movement, breath in when bringing the bar towards your chest.
3. Breath out and push the bar to the starting position. Focus on using only the chest muscles.
4. Repeat the same movement for your prescribed number of repetitions.