Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Cable Mechanics Type: Isolation Tips: This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a slight [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound Tips: This is a mixture of the barbell pullover and a front raise on bench. Lie on a flat bench and grab a barbell using a grip about 15 inches apart, Place the bar on your upper thighs and [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Shoulders Equipment: Cable Mechanics Type: Isolation Tips: Position a flat bench between two cables so that when you are laying on it, your chest will be lined up with the cables. Lay flat on the bench and keep your feet on the ground. Grab each stirrup [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: None Equipment: Body Only Mechanics Type: Isolation Tips: Lay down on the floor in front of a power rack. Spread your feet wide, past the posts of the rack. Now, like you’re doing a hip adduction exercise, bring your feet inwards to ‘catch’ the posts of [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Body Only Mechanics Type: Compound Tips: Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Using a decline bench, hold dumbbells together at arms’ length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest [...]

Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbell Mechanics Type: Compound Tips: Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Watch The Video: Windows Media – MPEG – Video iPod