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Chest Press Machine |
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Sit in machine so that the bar will come across your nipple line - you may have to adjust the seat height to get this right. Place hands on bars like shown in photo. Push bar out all the way, then slowly return back to starting position and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Decline Dumbbell Press |
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Lie back on the decline bench. It is best to start with the weights on your knees and then fall back into place or let someone hand them to you. To perform, hold the weights to your sides and press them up to the top in a controlled fashion. When the weights come back down make sure they come back down to your sides and not the front of your chest. Watch the video for a better explanation.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Machine Fly's |
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sit at the machine and grasp one bar and then the other. Now, with hands outstretched bring both together until the bars touch. Then slowly release weight back until the back of your arms are level with your back (don't let your elbows go behind your back). Keep arms stretched out in front of you the whole time - don't let your elbows bend too much.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Barbell Bench Press |
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Sometimes it is helpful when someone can give you a spot and a liftoff. A liftoff is when someone helps pull the weight into the air so that you are comfortable and in position so that the weight is ready to be lowered onto your chest. As a general rule of thumb, it is best to let the bar pass across your nipple line. DO NOT let the bar bounce off your chest and DO NOT arch your lower back. Also, keep your feet flat on the ground the whole time. (Take a look at the guy with his shirt off, that is the INCORRECT version). After the bar has touched your chest push it all the way back up to the starting position and repeat until your set is over.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Dumbbell Press Flat |
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Start with weights placed on lower thighs while sitting up. Now, lean back while using your thighs to propel the weight up in the air as you lay flat on your back. Now, push the weight straight up in the air and lock your elbows. Then, slowly lower the weight back down to your chest and repeat. Be sure to keep your feet flat on the floor and DO NOT arch your back.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Barbell Incline Bench |
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If at possible you may want to get someone to spot you - especially to lift the weight off the bench. After the weight is in the air lower it to your upper chest. Make sure the bar touches your chest and push it back up towards the top. Be sure to keep your back on the bench the whole time and keep feet flat on the floor. DO NOT arch your back.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Dumbbell Incline Press |
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To start it is best to lay the weights on your thighs. Then while leaning back use the momentum of your thighs to push the weight up towards your shoulders one leg at a time. Then when weight is in position, push it all the way to the top then slowly lower back to the starting position and repeat. Be sure to come all the way back down and go all the way back up. Also, do not arch your back and keep feet flat on floor at all times.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Cable Chest Press |
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This is a more advanced exercise. It may take a while to catch the hang of it. One thing you want to remember is to keep your elbows up and your hands close to your chest. Study the photograph at the top to get a good idea. To perform the exercise you want to press your hands together towards the front of your chest. Keep your elbows up and your hands close to your chest as you release the weight back to the starting position. Practice a few times and watch the video to get a better idea.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Butterfly's |
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Sit on the butterfly machine as pictured in the photograph. Place your hands on the pads and keep your back pressed against the pad. Then using your chest muscles press the pads together towards the center. Then release and repeat until the set is over.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Incline Dumbell Fly's |
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Lie on the bench as shown in the photograph. Start with the dumbbells above your head. Lower them to your sides in a circle like fashion while keeping your elbows slightly bent Then return to the starting position in the same manner and repeat. Do not let your hands go too far behind your back - you don't want to hyper extend.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Flat Dumbbell Fly's |
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Lie on the bench as shown in the photograph. Start with dumbbells and hands above head. Lower the weight to your sides in a circle like fashion. Keep elbows bent slightly. Do not let your arms extend past your back - you don't want to hyper extend. Then press the weight back up in the same way you let it down. See video for a better demonstration.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Cable Fly's |
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Place a bench in the middle of the cable pulley's. Lie flat and grab the handles of the pulley's on both sides. Now, while keeping your arms extended (do not let them have much bend in the elbows) pull them towards the top until they touch. Then lower and repeat. Be sure to not let your arms travel behind your back - you don't want to hyper extend.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Incline Cable Fly's |
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Bring a bench to the middle of the cable pulley's. Your incline should be the same of that if you were performing incline dumbbell presses. If you are confused about the level of incline try to get it the same as the incline barbell bench. Lie on the bench and grab the handles. Pull the weight up to the top keeping your elbows slightly bent. Lower them back down to the starting position in a controlled fashion and repeat. Do not let your hands go too far behind your back - you don't want to hyper extend.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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