Leverage Incline Chest Press Also Known As: Hammerstrength Incline Chest Press

Leverage Incline Chest Press

Also Known As: Hammerstrength Incline Chest Press

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Machine Mechanics Type: Compound Level: Beginner Sport: NoForce: Push

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Main Muscle: Chest

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
Press the handles forward by extending through the elbow.
After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

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Incline Dumbbell Bench With Palms Facing In Also Known As: Neutral Incline Dumbbell Bench Press

14:34 Abdominal weight loss, back, beginner, biceps, chest, dumbbell, push, shoulders, strength, triceps No comments

Incline Dumbbell Bench With Palms Facing In

Also Known As: Neutral Incline Dumbbell Bench Press

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Dumbbell Mechanics Type: Compound Level: Beginner Sport: NoForce: Push

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Main Muscle: Chest

Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing forward (which is the traditional manner). Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.

Dips - Chest Version

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Dips - Chest Version

Also Known As: Chest Dips

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Other Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push

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Main Muscle: Chest

For this exercise you will need access to parallel bars. To get yourself into the starting position, 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 to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
Repeat the movement for the prescribed amount of repetitions.

Variations:
If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Bent-Arm Dumbbell Pullover

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Bent-Arm Dumbbell Pullover

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Lats, Shoulders, Triceps Equipment: Dumbbell Mechanics Type: Compound Level: Intermediate Sport: NoForce: Push

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Main Muscle: Chest

Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Also, as I already mentioned, ensure that the dumbbell used is in perfect working condition. Old dumbbells in need of welding should never be used to perform this exercise.
Variations:

You can perform this exercise using a barbell or an e-z bar instead of dumbbells.
Also, if using dumbbells like Powerblocks™, just use a dumbbell on each hand with the palms of your hands facing each other.

Cable Iron Cross

14:07 biceps, bodybuilding, chest, fitness, triceps, Water Retention in Women - How to Get Rid of Bloating and Create a "Water Weight Loss" Fast No comments

Cable Iron Cross

Exercise Data

Type: Strength Main Muscle Worked: Chest Equipment: Cable Mechanics Type: Isolation Level: Beginner Sport: NoForce: Push

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Main Muscle: Chest

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a “T”. This will be your starting position.
Keeping the elbows extended, pull your arms straight to your sides.
Return your arms back to the starting position after a pause at the peak contraction.
Continue the movement for the prescribed number of repetitions.

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Cable Crossover Also Known As: Standing Cable Crossovers

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Cable Crossover

Also Known As: Standing Cable Crossovers

Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders Equipment: Cable Mechanics Type: Isolation Level: Beginner Sport: NoForce: Push

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Main Muscle: Chest

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Variations: You can vary the point in front of you where your arms meet.

Click to see the short version of the video Butterfly Also Known As: Pec Deck, Pec Deck Fly

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Butterfly

Also Known As: Pec Deck, Pec Deck Fly

Exercise Data

Type: Strength Main Muscle Worked: Chest Equipment: Machine Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull

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Main Muscle: Chest

Sit on the machine with your back flat on the pad.
Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
Repeat for the recommended amount of repetitions.

Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.

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