CHEST PRESS

Lie face-up on the floor holding a pair of dumbbells just outside your shoulders. When your upper arms at 30-45-degree angles with your torso, press the dumbbells straight up just as you would with a standard dumbbell flat-bench press. Stop just shy of locking out the elbows, then slowly lower the dumbbells until your upper arms touch the floor. Go right into the next rep.

START: Lie face up on a flat bench with your feet planted flat on the floor. Hold the dumbbells just outside your shoulders with your elbows out to your sides.

MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below chest level.

Lay down on a bench and press each dumbbell up together fully extending the arms

START: Grasping two dumbbells, lie with your upper back on an exercise-ball with your feet planted firmly on the floor. Hold the dumbbells just outside your shoulders with your palms facing forward and your elbows out to your sides.

MOVE: Forcefully press the one arm up in an arc (coming inward at the top) until your arm is fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbell below chest level. Repeat the motion with the other arm.

START: Grasping two dumbbells, lie with your upper back on an exercise-ball with your feet planted firmly on the floor. Hold the dumbbells just outside your shoulders with your palms facing forward and your elbows out to your sides.

MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below chest level.

Lie on your back holding a medicine ball at your chest with both hands. Explosively press the ball straight up, releasing it at full extension, then catch it as it comes down and absorb it back to your chest to begin the next throw. Choose a ball weight you can release crisply on every rep.

Place the band securely behind the ball or under your torso with a dumbbell and grab with both hands and place them on the bar. Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Lying on the ball with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Place the band securely under the bench and secure each barbell cuff onto either side of the barbell.

Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Place the band securely under the bench and secure each barbell cuff onto either side of the barbell.

Grasp the Barbell with an underhand grip. Unrack the barbell, and use a spotter for this exercise. Once in the upward position, your hands should be faced behind you (opposite from a standard Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

Attach a pair of Proper lifters Chains onto the Ends of the Barbell Evenly. These are not Chains you would purchase at a Hardware Store. START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands shoulder-width apart. MOVE: Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the start position.

SETUP: First take chains that are for and or setup to be attached to a barbell. These are not chains that you would find at a hardware store

START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart.

MOVE: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.

Set up a flat bench in the middle of a power rack. Lie down on the bench to gauge your full range of motion in the close-grip bench press. Place the safety pins at the halfway point between your chest and where the bar would be at full arm extension over your chest. To perform the exercise: Grab the bar with an overhand grip with your hands shoulder-width apart. Unrack the bar and hold it at full arm extension over your chest. Slowly lower the bar, keeping your elbows close to your sides, until the bar just touches the safety pins. Immediately press the bar back up to full extension, holding the top position for two seconds as you flex your triceps. Repeat for reps.

Lie faceup on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an underhand grip. Have a spotter help you unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the starting position.

Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. As soon as you touch yoru chest have a partner pull the bar back up rather than pressing up yourself.

START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands shoulder-width apart. MOVE: Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the start position.

Tips

*Note: this exercise can be done with an EZ-bar.

Instructions

Take a pair of Strength Bands and attach the Barbell Cuffs on either side of the Barbell. Next take a strength Band and secure it evenly under the Bench and onto each of the barbell cuffs. START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands shoulder-width apart. MOVE: Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the start position. *Note: this exercise can be done with an EZ-bar.

Grasp the Barbell with an underhand grip. Unrack the barbell, and use a spotter for this exercise. Once in the upward position, your hands should be faced behind you (opposite from a standard Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

Place the band securely under the bench and grab with both hands and place them on the bar.

Grasp the Barbell with an underhand grip. Unrack the barbell, and use a spotter for this exercise. Once in the upward position, your hands should be faced behind you (opposite from a standard Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart. MOVE: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out. Tips

Make sure that you have a slight arch in your back enough so that you are able to broaden your chest.

Securing the band underneath the Ball using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

Securing the band underneath the Ball using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

START: Grasping one dumbbell, lie with your upper back on an exercise-ball with your feet planted firmly on the floor. Hold the dumbbell just outside your shoulder with your palms facing forward and your elbows out to your sides.

MOVE: Forcefully press the weight up in an arc (coming inward at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbell below chest level.

Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

Grasp a Dumbbell in either hand and use your knees to help position the dumbbells onto your chest. Start out by pressing the dumbbells upward before you start the movement. Once in the upward position, turn your hands to face behind you (opposite from a standard DB Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

START Grasp a pair of dumbbells and lie back on a flat bench. Position the dumbbells over your chest with your arms fully extended. Turn your wrists so that your palms are facing toward your face - that's the reverse grip. MOVE Slowly lower the dumbbells down to the sides of your chest with your hands maintained in the reverse-grip position. Press the dumbbells back up to the start position. You can use the reverse grip on incline dumbbell presses as well.

START: Grasping two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso with the dumbbells above your body.

MOVE: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching). Then reverse the move back to the start.

START: Lie face up on a flat bench with your feet planted flat on the floor. Hold the dumbbells just outside your shoulders with your elbows out to your sides. and your palms facing one another. The elbows should come down close to your sides once you lower down. MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below chest level.

START: Lie face up on a flat bench with your feet planted flat on the floor. Hold just ONE dumbbell in one hand just outside your shoulders with your elbow out to your sides. MOVE: Forcefully press the weight up in an arc (coming to center line at the top) until your arm is fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbell below chest level.

Tips

Make sure to place the other hand on your waist to counter-balance the weight of the dumbbell.

START: Grasp a dumbbell and lie face up on the bench. Hold the dumbbell just outside your shoulder with your elbow out to your sides. Grasp the side of the bench down by your hip with your other arm.

MOVE: Press the dumbbell up until your arm is fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below lower chest level...repeat with your other arm.

START- Place a flat bench in the center of a cable crossover apparatus. Lower the cable pulleys on the lowest setting. Grasp the D handles in either hand and lie down onto the bench. Start out with your elbows bent and hands evenly placed by the center of the chest,

MOVE- With Both Hands press firmly upward squeezing the pecs and bringing the handles towards the center line of the body. Slowly lower back down and repeat for reps.

Position yourself on a smith machine flat bench. Lie flat on your back and grab the smith machine barbell with a very narrow grip.

Instructions Place the band securely under the bench and secure each barbell cuff onto either side of the barbell. Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest. Tips Be sure that when you are lowering the bar that you do so in a slow and controlled fashion.

Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. "MOVE" then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Throw and let go of the bar, catch the bar on the return, then lower the bar under control to your upper chest.

Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with a one hand UNDERhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Lie down on a flat bench placed in the middle of a Smith machine. Grab the bar with your right hand using an underhand grip that is placed wider than shoulder width. Use your left hand to unlatch the safety hooks then remove your left hand from the bar to allow the right hand to do all the work. Slowly lower the bar to your lower chest and then press the bar up to the start position and repeat for reps. When you complete all reps with the right arm, repeat with the left arm.

START: Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an Underhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with a one hand overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then Lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Instructions

START: Position yourself on a flat bench that is positioned in a Smith machine so that the bar lines up with your lower chest (where your nipples are). Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks. MOVE: then lower the bar to your chest. Press the bar back up to full arm extension, stopping just short of elbow lockout. Pause at the top and lower the bar under control to your upper chest.

Tips

Be sure that when you are lowering the bar that you do so in a slow and controlled fashion.

Attach the band to an object on the floor or doorway lay face up on the stability ball keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the band handles. Place both feet shoulder width apart. Take the handles and press one side up over the chest squeezing the Pec(chest muscle) as you press up making sure to do the same amount on the other side until the set is complete.

Attach the band to an object on the floor or doorway lay face up on the stability ball keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the band handles. Place both feet shoulder width apart. Take the handles and press one side up over the chest squeezing the Pec (chest muscle) as you press up making sure to alternate each side until the set is complete.

Attach the band to an object on the floor or doorway lay face up on the stability ball keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the band handles. Place both feet shoulder width apart. Take the handles and press one side up over your navel squeezing the Pec (chest muscle) as you press up, making sure to do the same amount on the other side until the set is complete.

Attach the band to an object on the floor or doorway lay face up on the stability ball keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the band handles. Place both feet shoulder width apart. Take the handles and press one side up over your navel squeezing the Pec (chest muscle) as you press up, making sure to alternate each side until the set is complete.

Lie on your back on the floor under a racked barbell (or with a partner handing it off), knees bent and feet flat. Press the bar over your chest, then lower until your upper arms rest lightly on the floor - the floor cuts the range and protects the shoulders - pause there, and press back up without bouncing your elbows.

Start on the right side by holding your palm out in front of you, as if you were motioning someone to stop. Pull your right arm back, while maintaining the hand position, until your palm is by the side of your lower chest. Extend your left hand like you're going to shake hands with someone, then bend your left elbow to bring your left palm to meet your right. Pull your right shoulder blade back and down, and stick out your chest as you use your right pec to push your right hand into your left with as muscle force as you can muster while you resist the right hand with your left. Take about 5 seconds to complete the positive (concentric) portion of the rep and another 5 seconds on the negative (eccentric). Do 5 reps in this manner, then repeat on the opposite side. Go back and forth until you've completed 3 sets of 5 reps for both sides.

Anchor the band to an immobile object (or use the door attachment) at floor level and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, grab the handles of the bands, and press out in front of the chest with both arms. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.

Secure the band either around an immobile object or use the door attachment at mid height (around shoulder height), face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the bands and press out and up in front of the chest with both arms and bring the band handles together, squeezing the pecs as you press out then return to the start and repeat until you complete the set

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. L. Place both feet either shoulder width apart or stagger step, take the bands and press one side out and up in front of your face and bring the band handle squeezing the Pec as you press out then return to the start and repeat making sure to do the same amount on each side until you complete the set.

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. L. Place both feet either shoulder width apart or stagger step, take the bands and press one side out and up in front of your face and bring the band handle squeezing the Pec as you press out then return to the start and repeat alternating each side until you complete the set.

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the bands and press out and up in front of the chest with both arms and bring the band handles together squeezing the Pecs as you press out then return to the start and repeat until you complete the set

Secure a band either around an immobile object or use the door attachment at mid height (around shoulder height), and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place your feet either shoulder width apart or staggered, grab the handles, and begin with your hands outside your ribs but inside of shoulder-width (mimicking a close-grip bench press), palms facing in. Press the handles out in front of you, bringing the handles together at the top. Focus on your triceps throughout. Squeeze the contraction at the top at full elbow extension, then slowly lower back to the start.

Instructions

Attach the band to an object above you or the top of a doorway behind you, stand with one foot in front of you keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the band handles. Take the handles and press one side out over your navel squeezing the Pec (chest muscle) as you press outward, making sure to alternate each side until the set is complete.

Anchor the band to a high point (just above head level) and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place your feet either shoulder width apart or staggered. Start with your arms bent and your hands just outside your shoulders. To initiate the movement, press your hands out in front of you and at a downward angle so that the handles are out in front of your lower chest (or slightly below that) in the arms-extended position. At this finish point, your hands should be together. Squeeze your pecs hard for a count here, then return to the start position.

Standing with feet staggered, press both arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Anchor the band to an immobile object (or use the door attachment) at a high point and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, grab the handles of the bands, and press out in front of the chest with both arms. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the band and press out in front of the chest with one arm and bring the band handle out squeezing the Pec as you press out then return to the start and repeat making sure to do the same amount on the other side until you complete the set.

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the band and press out in front of the chest with one arm and bring the band handle out squeezing the Pec as you press out then return to the start and repeat alternating sides until you complete the set.

Instructions

Anchor the band to an immobile object (or use the door attachment) at floor level and face away from the anchor. Make sure that both lengths of the band on either side are equal and place your feet either shoulder width apart or stagger step. Grab the handles of the bands, turn your palms up to they face the ceiling (and maintain this reverse grip throughout) and press out in front of the chest with both arms. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.

Anchor the band to an immobile object (or use the door attachment) at around head level and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, grab the handles of the bands with a neutral grip (palms facing each other), and press out in front of the chest with both arms, maintaining the neutral grip. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.

START: Stand facing away from a cable pulley apparatus with your feet shoulder-width apart or wider and maintaining a slight bend in your knees. If the pulley height is adjustable, bring it to just above shoulder height. Grasp the single-handle D-grip with an overhand grip and hold it just outside your shoulder with your elbow out to your side so that your upper arm is just below parallel with the floor.

MOVE: Forcefully press the handle out in front of you until your arm is fully extended in front of your chest, but your elbow is not locked out. Reverse the motion, being sure not to return the handle behind the level of your chest

START: Stand facing away from a cable pulley apparatus with your feet shoulder-width apart or wider and maintaining a slight bend in your knees. If the pulley height is adjustable, bring it to the lowest setting. Grasp the single-handle D-grip with an overhand grip and hold it just outside your shoulder with your elbow out to your side so that your upper arm is just below parallel with the floor.

MOVE: Forcefully press the handle out in front of you until your arm is fully extended in front of your chest, but your elbow is not locked out. Reverse the motion, being sure not to return the handle behind the level of your chest

START: Stand facing away from a cable pulley apparatus with your feet shoulder-width apart or wider and maintaining a slight bend in your knees. If the pulley height is adjustable, bring it below shoulder height. Grasp the single-handle D-grip with an overhand grip and hold it just outside your shoulder with your elbow out to your side so that your upper arm is just below parallel with the floor.

MOVE: Forcefully press the handle out in front of you until your arm is fully extended in front of your chest, but your elbow is not locked out. Reverse the motion, being sure not to return the handle behind the level of your chest

Sit down face up on stability ball bending your legs so that your torso is diagonal to the floor. Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal, take the bands and press one out and up in front of your face with one arm and bring the band handle out squeezing the Pec as you press out then return to the start and repeat making sure to do the same amount on the other side until you complete the set.

Sit down face up on stability ball bending your legs so that your torso is diagonal to the floor. Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal, take the bands and press one out and up in front of your face with one arm and bring the band handle out squeezing the Pec as you press out then return to the start and repeat making sure to alternate each side until you complete the set.

Sit down face up on stability ball bending your legs so that your torso is diagonal to the floor. Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal, take the bands and press out and up in front of your face with both arms and bring the band handles together squeezing the Pecs as you press out then return to the start and repeat until you complete the set.

Start- Using a Hammer Machine place both hands onto each one of the bar arms.

Move- Simply press each arm out together to complete full extension contracting the pecs together at the top of the movement. Slowly return back down to the starting position and repeat for reps.