Flat Bench Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
- Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement.If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Incline Bench Press
This works the upper area of the chest and the anterior or front part of the deltoids better than the flat bench. The movement is almost a cross between a flat bench press and an overhead press. A 30-degree angle is all that is needed. If the angle is more than 30 degrees, the deltoids begin to move the weight.
How to do:
- Lie on a incline bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
- Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Decline Bench Press
This works the lower area of the chest and reduces the work load on the front deltoid. 20-30 degree angle is all that is needed here.
How to do:
- Lie on a declined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
- Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
General Tips
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Flat Bench Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie flat on a bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the a pair of dumbbells.
- Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement.If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Incline Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a inclined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the a pair of dumbbells.
- Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movementIf you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Decline Dumbbell Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a declined bench, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the a pair of dumbbells.
- Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a flat chest machine, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the weight.
- Inhale and hold your breath as you lower the weight. When it reaches the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
Incline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a inclined chest machine, feet firmly on floor.
- Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
- Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
- Your arms should be placed straight up with your hands gripping the weight.
- Inhale and hold your breath as you lower the weight. When it reaches the chest, begin to move the weight upward.
- Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement\If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be.
\The more narrow the grip, the more you involve your triceps.
\The wider the grip the more the outer area of the chest is worked.
Decline Machine Press
These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
How to do:
- Lie on a declined chest machine, feet firmly on f