Chest Exercise

Pushups -

On knees or toes, place hands about 6 inches wider than your shoulders.

Inhale as you lower your body towards the floor, maintaining a straight line from head to toe.

Exhale as you push your body back up. Don't sink in the middle or pike your buttocks in the air and only lower your body until your shoulders are in line with your elbows.

flat beanch press

This is for chest and muscles of pectorals,intorial and middle deltoals.

Flat Bench Press

This is for chest and muscles of pectorals major, dealtoil interior part and .triceps brachii long head & triceps brachii medial head .

1. Weight lifting exercise position
2. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding.
3. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench.
4. This will push up your pectoral girdle and allow for a much better stimulation.
5. Lift the bar from the rack

Execution.

1. Take the barbell from the rack and lock your elbows at the top position.
2. Lower the barbell to the nipple area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body.
3. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest.
4. Lightly touch the chest and push the weight back up in a controlled fashion.
5. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much about this and concentrate on the movement itself.
6. After a couple of weeks you will develop a groove and this movement will be second nature.

Incline Dumbbell Press

A variation of the inclince barbell press is the incline dumbbell press. This is a great exercise to do if your lagging on the incline press or looking for something new to try:

This is for your chest and muscles of pectorals.

Weight lifting exercise position

1. While seated in an incline bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.
5. Execution
6. Slowly bend you arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.
7. Lower the dumbbells to a position where you feel a comfortable stretch.
8. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.
9. Keep the movement fluent, slow, and controlled.

- important point
- Total muscle control of the weight on both down & press phase.
- Mental concenstration
- slow controlled movement of the weight down to the chest.
- controlled upward movement of the weight in the press phase.
- when bring the bar down slowly & inhale from your nose hold the brith for somesecond push the bar up & brith out from your month at the sametime

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.

1. Lie on a incline bench, feet firmly on floor.

2. Make sure that your butt, back, shoulders, and head are firmly

positioned on the bench.

3. 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.

4. Your arms should be placed straight up with your hands gripping the

bar slightly wider than shoulder width.

5. 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.

6. Exhale as you pass the point of greatest resistance. Pause slightly at

the top of the movement and repeat.

The Incline Dumbbell Fly

Position

1. While seated on the edge of an incline bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.

5. Elbows must remain flexed throughout the entire movement.

Execution

1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.

2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).

Decline Bench Dumbbell Press

These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.

1. Lie on a declined chest machine, feet firmly on floor.

2. Make sure that your butt, back, shoulders, and head are firmly

positioned on the bench.

3. 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.

4. Your arms should be placed straight up with your hands

gripping the weight.

5. Inhale and hold your breath as you lower the weight. When it

reaches the chest, begin to move the weight upward.

6. Exhale as you pass the point of greatest resistance. Pause

slightly at the top of the movement and repeat.

Flat Bench Dumbell Flyes

Dumbbell flyes are an excellent isolation exercise for the chest.

This is for chest and muscles of pectorials.

Weight lifting exercise position
1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.
5. Elbows must remain flexed throughout the entire movement.

Execution

1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.
2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).
3. Keep the movement fluent, slow, and controlled

IMPORTANCE POINT

1. Total muscle control of the weight on both down & press phase.
2. Mental concenstration
3. slow controlled movement of the weight down to the chest.
4. controlled upward movement of the weight in the fly phase.
5. when bring the bar down slowly & inhale from your nose hold the breath for somesecond push the bar up & brith out from your month at the sametime

Peck Deck

This Exercise for pectoralis major. Also affected coracobrachialis and biceps short head. Good for beginners for gaining strength and move to more complex exercise.

Execution

- Sit in pectoral machine and put your elbows relax into the pads.

- Place inside of arms against pads, elbows bent to 90 degrees.

- Pull arms inward and together.Inhale and force the pads together until they touch in front of checst.

- Return to start position and repeat and Exhale as complete the movement