The reverse crunch is a basic core strengthening exercise that also improves stability throughout the lower back, hips and spine. By starting the movement in your lower body and bringing your knees to your chest, you protect your back and create a greater range of motion, which can help place more tension on your abdominal …
Category Archives: Chest
Decline Barbell Bench Press
Bend your arms and slowly lower the bar toward your lower pectorals. When the barbell lightly touches down to your torso, forcefully extend your elbows to drive the bar back to the starting position. Tip : Control the move so your elbows don’t snap into a locked position at the top. Press the weight straight …
Decline Dumbbell Bench Press
Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top. Slowly lower the …
Steps On How To Do Dips For Chest
Hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back …
Push-Ups
Step 1 Place your hands directly below your shoulders Step 2 Keep your head, back and buttocks in a straight line Step 3 Extend your legs so the weight is on your toes Step 4 Engage your core and glutesPull your shoulder blades down and back Step 5 Lower your body in a controlled manner …
Incline Dumbbell Flyes
Step 1 Maintaining that same slight bend in your elbows throughout, slowly lower the dumbbells in an arc out to the sides. Get a nice stretch at the bottom, stopping at the point your elbows drop a little below the level of your chest and the weights are about parallel with your pecs. Step 2 …
Incline Dumbbell Bench Press
STEP 1 Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. STEP 2 Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your …
Barbell Incline Bench Press Medium-Grip
This is a variation of the bench press that targets your upper chest by using an incline bench. It’ll help give your fuller, more balanced size. Press of a bar, lying on an incline bench. Steps Set your bench to a 45 degree angle or find a specially designed inclined bench press bench. lie flat …
Chest
One: Upper Chest Day Barbell Incline Bench Press Medium-Grip 3 sets, 4-6 reps 2 Incline Dumbbell Bench Press 3 sets, 8 reps 3 Incline Dumbbell Flyes 3 sets, 8-12 reps 4 Pushups 3 sets, 12 reps Two: Middle Chest Day Barbell Incline Bench Press Medium-Grip 3 sets, 4-6 reps 2 Incline Dumbbell Press 3 sets, …
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