- Lie on your back on the bench and grip the bar approximately shoulder width.
- Press bar up till arms are completely extended and lower slowly towards nipple line, keeping elbows tight to your torso the entire time (this will engage triceps more).
- When the bar reaches an inch from your chest then start pressing bar back up while still keeping elbow tight to torso and repeat for desired amount of repetitions.
- Angle bench 20-40 degrees.
- Start with the inner part of dumbbells touching nipples. Retract shoulders and tuck elbows in slightly.
- Press dumbbells up and bring together at the top of the movement and squeeze for maximal contraction.
- Lower slowly and Stretch chest out at the bottom, pause for a second to remove all momentum before repeating. Need personal training or/and meal plans?
- Lay on a bench, retract your shoulders and tuck elbows in slightly.
- Grip bar slightly wider than shoulder width.
- Lift off rack and lower the bar slowly to touch chest, in line with nipple line.
- Press the bar back up so arms are straightened and repeat.
- Lying on the bench, hold dumbbells out in front of you at chest height. With shoulders pulled back and a slight bend in the elbow, slowly lower the dumbbells to the side in a wide arc until there is a stretch in your chest.
- With controlled tempo, begin to return the dumbbell to the starting position – concentrate on drawing the elbow to the midline of the body (and imagine you’re hugging a barrel) and then repeat.
- Grabbing the bars with arms straightened, retract shoulders and Lean forward slightly (to recruit more pectoral muscle fibres) and with a controlled tempo, lower yourself until you feel a stretch on your chest.
- Using your chest and triceps, push yourself up to the starting position and repeat.
- Lying on the bench, start with the inner part of dumbbells touching nipples. Retract shoulders and tuck elbows in slightly.
- Press dumbbells up and bring together at the top of the movement and squeeze for maximal contraction.
- Lower slowly and Stretch chest out at the bottom, pause for a second to remove all momentum before repeating.
- Align pulley height level with chest.
- Gripping each handle, stand in the middle of the pulleys with arms extended to the side so there is a stretch in the chest
- Keeping a slight bend in the elbow, bring the handles so they meet directly in front of your chest. Squeeze chest hard for at least 1 second, before slowly releasing to start position and repeating.
- Lying on the bench, retract your shoulders and tuck elbows in slightly.
- Grip bar slightly wider than shoulder width.
- Lift off rack and lower the bar slowly to touch chest, in line with nipple line.
- Press the bar back up so arms are straightened and repeat.
- Place dumbbells together with palms inward
- Place hands in mid line of your chest
- While lowering and pressing the weight push the dumbbells together for increased tension and more stability
- Lower to an inch from your chest, press and repeat
- Place dumbbells together with palms inward
- Place hands in mid line of your chest
- While lowering and pressing the weight push the dumbbells together for increased tension and more stability
- Lower to an inch from your chest, press and repeat
- Align pulley height level with chest.
- Gripping each handle, stand in the middle of the pulleys with arms extended to the side so there is a stretch in the chest. Keeping a slight bend in the elbow, bring the handles so they meet directly in front of your chest.
- Squeeze chest hard for at least 1 second, before slowly releasing to start position and repeating.
- Place dumbbells together with palms inward
- Place hands in mid line of your chest
- While lowering and pressing the weight push the dumbbells together for increased tension and more stability
- Lower to an inch from your chest, press and repeat