Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation Tips: Hold a dumbbell in one hand and lie on your back on a flat bench with your feet flat on the floor. Grab the bench near your hip with your free hand. Hold the dumbbell out to the side [...]
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps Equipment: Barbell Mechanics Type: Compound Tips: Lay lateral to a power rack or a slightly elevated platform Knees should be bent, a tight arch must be placed by the low back causing contracted lats, glutes, and abs Grip the bar either with two hands or [...]
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: This is an exercise that you should not attempt with excessively heavy weight, due to the imbalance it can create during execution. With that in mind, the one-arm dumbbell bench is a great tool to promote balance and [...]
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Biceps Equipment: Barbell Mechanics Type: Compound Tips: This is the same as a normal flat bench press, except you bench to the neck instead of to the chest. You start and finish the pressing motion from the neck. Watch The Video: Windows Media – MPEG
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Machine Mechanics Type: Compound Tips: This is like a normal bench press but using a machine. Follow the directions on the machine that you choose. Be sure to go slow during each rep. Watch The Video: Windows Media – MPEG – Video iPod
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Biceps Equipment: Body Only Mechanics Type: Compound Tips: Bend your arms and place your hands together in front of your chest. Push both hands against each other and hold for the required number of seconds. Remember to breath throughout the isometric contraction! Watch The Video: Windows [...]
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder [...]
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Like the Incline Dumbbell Flyes but on the way up twist your arms so that your pinky finger face each other at the top. Watch The Video: Windows Media – MPEG – Video iPod
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Watch The Video: Windows Media – MPEG – Video iPod
Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Same as the Incline Dumbbell Press but with your palms facing towards each other at all times. Keep your arms close to your sides. Watch The Video: Windows Media – MPEG – Video iPod
