CHEST EXERCISES & INSTRUCTIONS
FLAT BENCH PRESS - BARBELL AND DUMBBELL
Barbell Flat Bench Press: Step-by-Step Instructions
Step 1: Set Up the Bench and Bar
1. Lie flat on the bench, with your eyes positioned directly under the bar.
2. Place your feet flat on the floor, shoulder-width apart.
3. Maintain a slight arch in your lower back, keeping your glutes on the bench.
4. Grip the bar with hands slightly wider than shoulder-width, thumbs wrapped around the bar.
Step 2: Unrack the Bar
5. Take a deep breath, engage your core, and press the bar up and off the rack.
6. Bring the bar directly over your chest with straight arms.
Step 3: Lower the Bar (Eccentric Phase)
7. Slowly lower the bar toward the middle of your chest (around nipple level).
8. Keep your elbows at a 45-degree angle (not flared out too wide).
9. Lower until the bar lightly touches your chest, maintaining control.
Step 4: Press the Bar Up (Concentric Phase)
10. Push the bar back up in a straight line by pressing through your chest and arms.
11. Exhale as you push, keeping your core tight and feet planted.
12. Fully extend your arms without locking your elbows.
Step 5: Finishing the Set
13. After completing your reps, guide the bar back to the rack carefully.
14. Make sure the bar is securely on the hooks before letting go.
Dumbbell Flat Bench Press: Step-by-Step Instructions
Step 1: Set Up Your Position
1. Grab a pair of dumbbells and sit at the edge of a flat bench.
2. Lie back carefully, bringing the dumbbells to shoulder height.
3. Place your feet flat on the floor, keeping your back slightly arched.
Step 2: Press the Dumbbells Up
4. Press the dumbbells straight up over your chest, palms facing forward.
5. Keep the dumbbells close together but not touching at the top.
Step 3: Lower the Dumbbells (Eccentric Phase)
6. Slowly lower the dumbbells down to chest level, keeping elbows at a 45-degree angle.
7. Stop when your elbows are just below the bench level, creating a deep stretch.
Step 4: Press the Dumbbells Up (Concentric Phase)
8. Push the dumbbells back up in a straight line, exhaling as you press.
9. Keep control of the movement, avoiding excessive swinging.
Step 5: Finishing the Set
10. After your last rep, bring the dumbbells down to your chest, then sit up with control.
11. Place the dumbbells on the floor safely.
Key Form Cues to Remember
✅ Keep your feet flat on the ground – This helps with stability and power.
✅ Control the weight – No bouncing the bar or swinging the dumbbells.
✅ Use a full range of motion – Bring the weight down to chest level but avoid excessive stretching.
✅ Keep your wrists straight – Avoid bending them backward.
✅ Breathe properly – Inhale on the way down, exhale as you press up.
Common Mistakes to Avoid
❌ Bouncing the bar off your chest – This reduces muscle engagement and can cause injury.
❌ Flaring elbows too wide – This puts unnecessary stress on the shoulders.
❌ Lifting your feet off the ground – Keep them planted for better control.
❌ Arching your back too much – A slight arch is good, but excessive arching can strain your spine.
❌ Not using a spotter (for barbell press) – Always have a spotter when lifting heavy.
Step 1: Set Up the Bench and Bar
1. Lie flat on the bench, with your eyes positioned directly under the bar.
2. Place your feet flat on the floor, shoulder-width apart.
3. Maintain a slight arch in your lower back, keeping your glutes on the bench.
4. Grip the bar with hands slightly wider than shoulder-width, thumbs wrapped around the bar.
Step 2: Unrack the Bar
5. Take a deep breath, engage your core, and press the bar up and off the rack.
6. Bring the bar directly over your chest with straight arms.
Step 3: Lower the Bar (Eccentric Phase)
7. Slowly lower the bar toward the middle of your chest (around nipple level).
8. Keep your elbows at a 45-degree angle (not flared out too wide).
9. Lower until the bar lightly touches your chest, maintaining control.
Step 4: Press the Bar Up (Concentric Phase)
10. Push the bar back up in a straight line by pressing through your chest and arms.
11. Exhale as you push, keeping your core tight and feet planted.
12. Fully extend your arms without locking your elbows.
Step 5: Finishing the Set
13. After completing your reps, guide the bar back to the rack carefully.
14. Make sure the bar is securely on the hooks before letting go.
Dumbbell Flat Bench Press: Step-by-Step Instructions
Step 1: Set Up Your Position
1. Grab a pair of dumbbells and sit at the edge of a flat bench.
2. Lie back carefully, bringing the dumbbells to shoulder height.
3. Place your feet flat on the floor, keeping your back slightly arched.
Step 2: Press the Dumbbells Up
4. Press the dumbbells straight up over your chest, palms facing forward.
5. Keep the dumbbells close together but not touching at the top.
Step 3: Lower the Dumbbells (Eccentric Phase)
6. Slowly lower the dumbbells down to chest level, keeping elbows at a 45-degree angle.
7. Stop when your elbows are just below the bench level, creating a deep stretch.
Step 4: Press the Dumbbells Up (Concentric Phase)
8. Push the dumbbells back up in a straight line, exhaling as you press.
9. Keep control of the movement, avoiding excessive swinging.
Step 5: Finishing the Set
10. After your last rep, bring the dumbbells down to your chest, then sit up with control.
11. Place the dumbbells on the floor safely.
Key Form Cues to Remember
✅ Keep your feet flat on the ground – This helps with stability and power.
✅ Control the weight – No bouncing the bar or swinging the dumbbells.
✅ Use a full range of motion – Bring the weight down to chest level but avoid excessive stretching.
✅ Keep your wrists straight – Avoid bending them backward.
✅ Breathe properly – Inhale on the way down, exhale as you press up.
Common Mistakes to Avoid
❌ Bouncing the bar off your chest – This reduces muscle engagement and can cause injury.
❌ Flaring elbows too wide – This puts unnecessary stress on the shoulders.
❌ Lifting your feet off the ground – Keep them planted for better control.
❌ Arching your back too much – A slight arch is good, but excessive arching can strain your spine.
❌ Not using a spotter (for barbell press) – Always have a spotter when lifting heavy.
INCLINE PRESS
Barbell Incline Bench Press: Step-by-Step Instructions
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the bench to an incline of 30 to 45 degrees. A 30-degree angle primarily emphasizes the upper chest, while a 45-degree angle engages the shoulders more.
Step 2: Position Yourself
2. Lie Back on the Bench: Position yourself so that your eyes are directly under the barbell.
3. Feet Placement: Keep your feet flat on the floor to maintain stability throughout the exercise.
4. Grip the Barbell: Use a grip slightly wider than shoulder-width, with your thumbs wrapped around the bar.
Step 3: Unrack the Barbell
5. Engage Your Core: Tighten your abdominal muscles to support your lower back.
6. Lift Off: Press the barbell upward to unhook it from the rack, bringing it directly above your upper chest.
Step 4: Lower the Barbell
7. Inhale and Lower: Slowly lower the barbell to your upper chest, keeping your elbows at a 45-degree angle to your body.
8. Controlled Descent: Ensure the barbell touches your chest lightly without bouncing.
Step 5: Press the Barbell Up
9. Exhale and Press: Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Step 6: Re-Rack the Barbell
10. Complete the Set: After your final repetition, carefully lower the barbell back onto the rack, ensuring it’s securely in place before releasing your grip.
Dumbbell Incline Bench Press: Step-by-Step Instructions
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the bench to an incline between 30 and 45 degrees, similar to the barbell setup.
Step 2: Position Yourself
2. Sit and Lift Dumbbells: Sit at the end of the bench with a dumbbell in each hand, resting them on your thighs.
3. Lie Back: As you recline on the bench, use your thighs to help lift the dumbbells to shoulder height.
4. Feet Placement: Keep your feet flat on the floor for stability.
Step 3: Starting Position
5. Dumbbells Over Chest: Press the dumbbells upward so they’re positioned over your upper chest, with palms facing forward.
Step 4: Lower the Dumbbells
6. Inhale and Lower: Slowly lower the dumbbells to the sides of your chest, maintaining a 45-degree angle with your elbows.
7. Controlled Descent: Lower until your elbows are just below the bench level, feeling a stretch in your chest muscles.
Step 5: Press the Dumbbells Up
8. Exhale and Press: Push the dumbbells back up to the starting position, ensuring they move in unison.
Step 6: Finish the Set
9. Lower Dumbbells Safely: After completing your reps, carefully bring the dumbbells back down to your thighs before sitting up.
Key Form Cues to Remember:
✅ Maintain a Neutral Spine: Keep a slight arch in your lower back without lifting your hips off the bench.
✅ Controlled Movements: Avoid using momentum; focus on muscle engagement.
✅ Consistent Breathing: Inhale during the lowering phase and exhale during the pressing phase.
Common Mistakes to Avoid
❌ Incorrect Bench Angle: Setting the bench too high can overly engage the shoulders; aim for a 30 to 45-degree incline.
❌ Elbow Positioning: Flaring elbows too wide can strain the shoulders; maintain a 45-degree angle.
❌ Partial Range of Motion: Not lowering the weight fully reduces effectiveness; ensure a full stretch and contraction.
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the bench to an incline of 30 to 45 degrees. A 30-degree angle primarily emphasizes the upper chest, while a 45-degree angle engages the shoulders more.
Step 2: Position Yourself
2. Lie Back on the Bench: Position yourself so that your eyes are directly under the barbell.
3. Feet Placement: Keep your feet flat on the floor to maintain stability throughout the exercise.
4. Grip the Barbell: Use a grip slightly wider than shoulder-width, with your thumbs wrapped around the bar.
Step 3: Unrack the Barbell
5. Engage Your Core: Tighten your abdominal muscles to support your lower back.
6. Lift Off: Press the barbell upward to unhook it from the rack, bringing it directly above your upper chest.
Step 4: Lower the Barbell
7. Inhale and Lower: Slowly lower the barbell to your upper chest, keeping your elbows at a 45-degree angle to your body.
8. Controlled Descent: Ensure the barbell touches your chest lightly without bouncing.
Step 5: Press the Barbell Up
9. Exhale and Press: Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Step 6: Re-Rack the Barbell
10. Complete the Set: After your final repetition, carefully lower the barbell back onto the rack, ensuring it’s securely in place before releasing your grip.
Dumbbell Incline Bench Press: Step-by-Step Instructions
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the bench to an incline between 30 and 45 degrees, similar to the barbell setup.
Step 2: Position Yourself
2. Sit and Lift Dumbbells: Sit at the end of the bench with a dumbbell in each hand, resting them on your thighs.
3. Lie Back: As you recline on the bench, use your thighs to help lift the dumbbells to shoulder height.
4. Feet Placement: Keep your feet flat on the floor for stability.
Step 3: Starting Position
5. Dumbbells Over Chest: Press the dumbbells upward so they’re positioned over your upper chest, with palms facing forward.
Step 4: Lower the Dumbbells
6. Inhale and Lower: Slowly lower the dumbbells to the sides of your chest, maintaining a 45-degree angle with your elbows.
7. Controlled Descent: Lower until your elbows are just below the bench level, feeling a stretch in your chest muscles.
Step 5: Press the Dumbbells Up
8. Exhale and Press: Push the dumbbells back up to the starting position, ensuring they move in unison.
Step 6: Finish the Set
9. Lower Dumbbells Safely: After completing your reps, carefully bring the dumbbells back down to your thighs before sitting up.
Key Form Cues to Remember:
✅ Maintain a Neutral Spine: Keep a slight arch in your lower back without lifting your hips off the bench.
✅ Controlled Movements: Avoid using momentum; focus on muscle engagement.
✅ Consistent Breathing: Inhale during the lowering phase and exhale during the pressing phase.
Common Mistakes to Avoid
❌ Incorrect Bench Angle: Setting the bench too high can overly engage the shoulders; aim for a 30 to 45-degree incline.
❌ Elbow Positioning: Flaring elbows too wide can strain the shoulders; maintain a 45-degree angle.
❌ Partial Range of Motion: Not lowering the weight fully reduces effectiveness; ensure a full stretch and contraction.
DECLINE PRESS
Barbell Decline Bench Press: Step-by-Step Instructions
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the decline bench to an angle between 15 and 30 degrees. This range effectively targets the lower chest without unnecessary strain.
Step 2: Position Yourself
2. Secure Your Legs: Lie down on the decline bench and secure your feet under the foot pads to maintain stability during the exercise.
3. Grip the Barbell: Use an overhand grip (palms facing forward), with your hands slightly wider than shoulder-width apart.
Step 3: Unrack the Barbell
4. Engage Your Core: Tighten your abdominal muscles to support your lower back.
5. Lift Off: Press the barbell upward to unhook it from the rack, bringing it directly above your lower chest.
Step 4: Lower the Barbell
6. Inhale and Lower: Slowly lower the barbell toward your lower chest, keeping your elbows at about a 45-degree angle to your body.
7. Controlled Descent: Ensure the barbell touches your chest lightly without bouncing.
Step 5: Press the Barbell Up
8. Exhale and Press: Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Step 6: Re-Rack the Barbell
9. Complete the Set: After your final repetition, carefully lower the barbell back onto the rack, ensuring it’s securely in place before releasing your grip.
Dumbbell Decline Bench Press: Step-by-Step Instructions
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the decline bench to an angle between 15 and 30 degrees, similar to the barbell setup.
Step 2: Position Yourself
2. Secure Your Legs: Sit at the end of the decline bench with a dumbbell in each hand, resting them on your thighs.
3. Lie Back: As you recline on the bench, use your thighs to help lift the dumbbells to shoulder height.
4. Feet Placement: Keep your feet secured under the foot pads for stability.
Step 3: Starting Position
5. Dumbbells Over Chest: Press the dumbbells upward so they’re positioned over your lower chest, with palms facing forward.
Step 4: Lower the Dumbbells
6. Inhale and Lower: Slowly lower the dumbbells to the sides of your chest, maintaining a 45-degree angle with your elbows.
7. Controlled Descent: Lower until your elbows are just below the bench level, feeling a stretch in your chest muscles.
Step 5: Press the Dumbbells Up
8. Exhale and Press: Push the dumbbells back up to the starting position, ensuring they move in unison.
Step 6: Finish the Set
9. Lower Dumbbells Safely: After completing your reps, carefully bring the dumbbells back down to your thighs before sitting up.
Key Form Cues to Remember:
✅ Maintain a Neutral Spine: Keep a slight arch in your lower back without lifting your hips off the bench.
✅ Controlled Movements: Avoid using momentum; focus on muscle engagement.
✅ Consistent Breathing: Inhale during the lowering phase and exhale during the pressing phase.
Common Mistakes to Avoid:
❌ Incorrect Bench Angle: Setting the bench too high can overly engage the shoulders; aim for a 15 to 30-degree decline.
❌ Elbow Positioning: Flaring elbows too wide can strain the shoulders; maintain a 45-degree angle.
❌ Partial Range of Motion: Not lowering the weight fully reduces effectiveness; ensure a full stretch and contraction.
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the decline bench to an angle between 15 and 30 degrees. This range effectively targets the lower chest without unnecessary strain.
Step 2: Position Yourself
2. Secure Your Legs: Lie down on the decline bench and secure your feet under the foot pads to maintain stability during the exercise.
3. Grip the Barbell: Use an overhand grip (palms facing forward), with your hands slightly wider than shoulder-width apart.
Step 3: Unrack the Barbell
4. Engage Your Core: Tighten your abdominal muscles to support your lower back.
5. Lift Off: Press the barbell upward to unhook it from the rack, bringing it directly above your lower chest.
Step 4: Lower the Barbell
6. Inhale and Lower: Slowly lower the barbell toward your lower chest, keeping your elbows at about a 45-degree angle to your body.
7. Controlled Descent: Ensure the barbell touches your chest lightly without bouncing.
Step 5: Press the Barbell Up
8. Exhale and Press: Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Step 6: Re-Rack the Barbell
9. Complete the Set: After your final repetition, carefully lower the barbell back onto the rack, ensuring it’s securely in place before releasing your grip.
Dumbbell Decline Bench Press: Step-by-Step Instructions
Step 1: Bench Setup
1. Adjust the Bench Angle: Set the decline bench to an angle between 15 and 30 degrees, similar to the barbell setup.
Step 2: Position Yourself
2. Secure Your Legs: Sit at the end of the decline bench with a dumbbell in each hand, resting them on your thighs.
3. Lie Back: As you recline on the bench, use your thighs to help lift the dumbbells to shoulder height.
4. Feet Placement: Keep your feet secured under the foot pads for stability.
Step 3: Starting Position
5. Dumbbells Over Chest: Press the dumbbells upward so they’re positioned over your lower chest, with palms facing forward.
Step 4: Lower the Dumbbells
6. Inhale and Lower: Slowly lower the dumbbells to the sides of your chest, maintaining a 45-degree angle with your elbows.
7. Controlled Descent: Lower until your elbows are just below the bench level, feeling a stretch in your chest muscles.
Step 5: Press the Dumbbells Up
8. Exhale and Press: Push the dumbbells back up to the starting position, ensuring they move in unison.
Step 6: Finish the Set
9. Lower Dumbbells Safely: After completing your reps, carefully bring the dumbbells back down to your thighs before sitting up.
Key Form Cues to Remember:
✅ Maintain a Neutral Spine: Keep a slight arch in your lower back without lifting your hips off the bench.
✅ Controlled Movements: Avoid using momentum; focus on muscle engagement.
✅ Consistent Breathing: Inhale during the lowering phase and exhale during the pressing phase.
Common Mistakes to Avoid:
❌ Incorrect Bench Angle: Setting the bench too high can overly engage the shoulders; aim for a 15 to 30-degree decline.
❌ Elbow Positioning: Flaring elbows too wide can strain the shoulders; maintain a 45-degree angle.
❌ Partial Range of Motion: Not lowering the weight fully reduces effectiveness; ensure a full stretch and contraction.
CABLE PEC FLIES
Step-by-Step Instructions for Cable Pec Fly
Step 1: Setting Up the Equipment
1. Adjust the Pulleys: Set the pulleys on a dual-cable machine to shoulder height. This positioning ensures that the exercise effectively targets the middle chest.
2. Select Appropriate Weight: Choose a manageable weight that allows you to perform the exercise with proper form throughout all repetitions.
Step 2: Positioning Your Body
1. Grasp the Handles: Stand between the pulleys and hold a handle in each hand.
2. Stagger Your Stance: Place one foot slightly forward and the other slightly back to maintain balance and stability during the exercise.
3. Lean Forward Slightly: Maintain a slight forward lean from your hips, keeping your back straight and core engaged.
Step 3: Executing the Movement
1. Starting Position: Extend your arms out to the sides with a slight bend in the elbows, palms facing forward. Your hands should be in line with your shoulders, creating a “T” shape with your body.
2. Initiate the Fly: Exhale as you bring the handles together in front of your chest in a wide, sweeping arc. Keep a slight bend in your elbows throughout the movement to reduce strain on the joints.
3. Squeeze the Chest: Once the handles meet in front of your chest, pause briefly and contract your pectoral muscles to maximize engagement.
4. Return to Starting Position: Inhale as you slowly and controlledly return your arms to the starting position, ensuring the weights do not pull your arms back too quickly.
Step 4: Repetition and Sets
• Repetitions: Aim for 8-12 repetitions per set, maintaining proper form throughout.
• Sets: Perform 3-4 sets, depending on your fitness level and training goals.
Key Form Cues:
✅ Maintain a Slight Elbow Bend: Keeping a slight bend in your elbows throughout the exercise helps protect your shoulder joints and focuses the effort on your chest muscles.
✅ Control the Movement: Avoid using momentum. Focus on a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
✅ Engage Your Core: Keeping your core muscles engaged provides stability and supports proper posture during the exercise.
Common Mistakes to Avoid:
❌ Overextending the Arms: Fully straightening your arms can place unnecessary stress on the elbow and shoulder joints. Maintain a slight bend in the elbows.
❌ Using Excessive Weight: Choosing a weight that’s too heavy can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as your strength improves.
❌ Allowing the Weights to Control You: Ensure you control the weights throughout the movement, especially when returning to the starting position. Do not let the weights pull your arms back too quickly.
Step 1: Setting Up the Equipment
1. Adjust the Pulleys: Set the pulleys on a dual-cable machine to shoulder height. This positioning ensures that the exercise effectively targets the middle chest.
2. Select Appropriate Weight: Choose a manageable weight that allows you to perform the exercise with proper form throughout all repetitions.
Step 2: Positioning Your Body
1. Grasp the Handles: Stand between the pulleys and hold a handle in each hand.
2. Stagger Your Stance: Place one foot slightly forward and the other slightly back to maintain balance and stability during the exercise.
3. Lean Forward Slightly: Maintain a slight forward lean from your hips, keeping your back straight and core engaged.
Step 3: Executing the Movement
1. Starting Position: Extend your arms out to the sides with a slight bend in the elbows, palms facing forward. Your hands should be in line with your shoulders, creating a “T” shape with your body.
2. Initiate the Fly: Exhale as you bring the handles together in front of your chest in a wide, sweeping arc. Keep a slight bend in your elbows throughout the movement to reduce strain on the joints.
3. Squeeze the Chest: Once the handles meet in front of your chest, pause briefly and contract your pectoral muscles to maximize engagement.
4. Return to Starting Position: Inhale as you slowly and controlledly return your arms to the starting position, ensuring the weights do not pull your arms back too quickly.
Step 4: Repetition and Sets
• Repetitions: Aim for 8-12 repetitions per set, maintaining proper form throughout.
• Sets: Perform 3-4 sets, depending on your fitness level and training goals.
Key Form Cues:
✅ Maintain a Slight Elbow Bend: Keeping a slight bend in your elbows throughout the exercise helps protect your shoulder joints and focuses the effort on your chest muscles.
✅ Control the Movement: Avoid using momentum. Focus on a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
✅ Engage Your Core: Keeping your core muscles engaged provides stability and supports proper posture during the exercise.
Common Mistakes to Avoid:
❌ Overextending the Arms: Fully straightening your arms can place unnecessary stress on the elbow and shoulder joints. Maintain a slight bend in the elbows.
❌ Using Excessive Weight: Choosing a weight that’s too heavy can compromise form and increase the risk of injury. Start with a lighter weight and gradually increase as your strength improves.
❌ Allowing the Weights to Control You: Ensure you control the weights throughout the movement, especially when returning to the starting position. Do not let the weights pull your arms back too quickly.
