Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Chest – 23 Exercises

Standing Chest Press with Exercise Band


1. Start by securing the band at chest level behind you and standing with your feet together.

2. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).

3. Hold the band with your hands at chest level and your elbows back.

4. Press the bands out away from your body until your arms are extended.

5. Return to the starting position and repeat for the recommended repetitions.

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Plyo Pushups


1) Assume standard push-up position, with feet together and hands under shoulders.

2) Dip down as if doing a standard push up, but forcibly push yourself up so that your hands come up off the floor.

3) Catch yourself with your hands and then go straight back down into the push up position to repeat.

Decline Dumbbell Flies


1. Position yourself on a decline bench, flat on your back.

2. Have your spotter hand you each dumbbell.

3. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another.

4. When you lift the dumbbells up together, visualize hugging a giant tree trunk.

5. At the peak of the movement, really squeeze your pecs together for a one-count.

6. Be sure to lower the dumbbells in a slow and controlled fashion.

7. Repeat this movement for as many repetitions as you can until failure.

8. Remember to always use a spotter when performing this and many other free weight exercises.

Decline Dumbbell Press


1. Position yourself on a decline bench, flat on your back.

2. Have your spotter hand you each dumbbell and slowly press them upward and together.

3. Be sure that when you are lowering the dumbbells in a slow and controlled fashion.

4. Conversely, when you press them upward, you want to do so in an explosive fashion.

5. Repeat this movement for as many repetitions as you can until failure.

6. Remember to always use a spotter when performing this and many other free weight exercises.

Incline Pushups on Exercise Ball


1) Lie prone with your hands on top of an exercise ball, legs and back fully extended.

2) Push yourself up by extending your arms and slowly lower yourself back down after a short pause.

3) Breathe out while pushing and breathe in while returning to starting position.

Wide Pushups


1) Place your hands on the floor approximately two shoulder-lengths apart.

2) Keep your back straight and your knees straight and parallel to the floor.

3) Slowly lower your body so your nose is nearly touching the floor and your chest is around 4 inches away from doing the same.

4) Return to the start position by explosively pressing yourself upward.

5) It is imperative to keep your back and body as straight as possible throughout this movement.

Regular Pushups


1) Place your hands on the floor just beyond shoulder width apart.

2) Keep your back straight and your knees straight and parallel to the floor.

3) Slowly lower your body so your nose is nearly touching the floor and your chest is around 4 inches away from doing the same.

4) Return to the start position by explosively pressing yourself upward.

5) It is imperative to keep your back and body as straight as possible throughout this movement.