Chest Exercises

As promised, every day I will provide you with new exercises for a particular part of your body until I have given you exercises for your whole body. Tonight I found some pretty good chest exercises for you. I think that these are some pretty good chest exercises for both men and women. These exercises are sure to keep you busy.

How to do the Dumbbell Fly's

While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at all times.

Spotting
A spotter is optional and should stand behind the participant with hands on the trainers wrists or elbows.

How to do the Chair Bench Press (Elastic Band)

Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then back to where your arms are at 90 deg (make sure you sit perfectly straight).

Spotter Information:
A spotter can be used for motivation

How to do the Medicine Ball Chest Pushups

Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the other. This move requires a lot of core strength. Now proceed as shown by the illustration to your right.

Medicine Ball Chest Pushups Spotter Information:

Kneel down beside the exerciser for stability. The exerciser may fall down many times but keep encouraging them. This is an advanced exercise and will develop a lot of upper body stabilizer muscles needed to increase your bench press or other upper body strength exercises

How to do the Ball Incline Dumbbell Press

Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your feet are completely stable. Now raise the weight until your arms are just about locked out. This is a difficult exercise and should be performed by the intermediate to advanced fitness trainer.

Spotter Information:
As a spotter you can either: Hold the ball from moving or kneel behind the participant and lift thier wrists or elbows when asked.

How to do the Wall Push Up

This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at shoulder length apart press your body back to the starting position. To make it harder on yourself find something that is lower. (ie. a desk, then a bench, then finally the ground)

Spotter Information:
Can be used for motivation















by: myfit.ca