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  • Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more.
  • Take a barbell with handles attached on a machine and lie flat.
  • Start with them pressed together using a neutral/hammer grip (palms facing inwards).
  • Lie back on the bench with the barbell handles held together and resting on your chest.
  • Keeping the grip firmly together, press the straight out in front of your chest.
  • Lower the weights under control, with them still pressed together, and repeat for the next rep.

  • Lie flat on a mat with your face facing downwards.
  • Keep your arms next to you and elbows bent with palms facing the ground.
  • Your hands should be at shoulder level. This is your starting position.
  • As you inhale raise your chest and raise your hips also extend your arms to be completely straight.

  • Lie on a flat bench with an EZ bar loaded to an appropriate weight.
  • Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
  • Repeat.

  • Lie on a flat bench with an EZ bar loaded to an appropriate weight.
  • Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
  • Repeat.

  • Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that – as opposed to a regular bench press – you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat.

  • Sit on side of bench. Place hands on edge of bench.
  • Place feet on floor away from bench.
  • Straighten arms, slide rear end from the edge of bench, and position feet on floor with knees bent.
  • Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor.
  • Raise body and repeat.

  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
  • While keeping your arms straight, lower the weight slowly in an arc behind your head while
    breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

  • Place your back against the backrest of the chest press machine.
  • Grab the handles and place your feet flat on the floor or the footstool of the chest press machine.
  • Press the handles forward until your arms are straight. Pause for one second and then bend your elbows and slowly return to the starting position.

  • Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm’s length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
  • Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move.
  • Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat.

  • Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
  • Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat
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