CHEST

CHEST

UPPER:

Dumbbell- Flyes Incline

Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs. Start with your arms extended with a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench. Follow the same arc-like motion and bring the weights back above your chest. Repeat.

Dumbbell- Incline Press

Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs. Start with both dumbbells at shoulder level. Press the weights upwards over your upper chest until the weights meet at the top. Lower the weights slowly and repeat.

LOWER:

Dumbbell- Decline Bench Press

Lie on a decline bench with two dumbbells. Start with dumbbells positioned just below nipples. Raise dumbbells all the way up, pause, and lower weight. Make sure to keep your back flat on the bench at all times.

Dumbbell- Decline Flyes

Lay back on a decline bench and hold dumbbells with palms facing each other at arms length above your shoulders. Lower dumbbells outwards in a semicircular motion, pause, and return back to the start position. Make sure to keep your back flat on the bench at all times.

MID

Bosu Ball Flys

lie down on the Bosu ball making sure that your neck is properly supported and your back is arched in a tabletop position. Begin with a dumbbell that is not too heavy and your palms facing each other above the chest.
Slowly lower the weight down in the traditional arching movement of a flye performed on a bench. Feel the stretch at the bottom before lifting back up in an arching motion.

Machine- Seated Chest Press

Sit at the machine and grasp the handles which should be aligned at your shoulder level. Start by pushing handles forward, pause, and return to starting position.

Push Ups

Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart. your feet should be together and your legs straight. Push your body upwards and straighten your arms as you do so. Pause and slowly lower your body.

INNER

Dumbbell- Flyes

Lie on a flat bench with a dumbbell in each hand. Start with your arms extended with a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench. Follow the same arc-like motion and bring the weights back above your chest. Repeat.