Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Chest – 23 Exercises

Incline Dumbbell Flies on Exercise Ball


1) Sit in upright position on exercise ball with feet flat on floor.

2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on the ball).

3) Position hips so that your body is at a 45 degree angle to the floor.

4) Start position: Maintaining stability, bring dumbbells to shoulders and press up positioning dumbbells above the chest with palms facing each other (neutral grip).

5) Keeping the elbows slightly bent, lower the dumbbells out and away from each other in an arcing motion with hands aligned with the nipple-line.

6) Let your upper arms go parallel to slightly past parallel to the ground before returning to the start position.

7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.

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Incline Dumbbell Flies on Incline Weight Bench


1. Position yourself on a free standing incline bench.

2. Grab a dumbbell in each hand, and lay back on the incline.

3. Bring the dumbbells up to your upper chest.

4. Press the dumbbells up directly above the upper chest with palms facing inward toward one another.

5. Keeping a slight bend in the elbows, lower the dumbbells out wide to your sides, keeping the palms facing inwards, toward one another.

6. You should feel a good stretch in your upper chest muscles.

7. When you lift the dumbbells back up together to the peak position, visualize hugging a giant tree trunk.

8. At the top of the peak of the movement, squeeze your upper chest together for a one-count.

9. When lowering the dumbbells back down again to your sides, be sure to lower the weight in a slow and controlled fashion.

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

Punch Out on Bowflex or Similar Weight-Lifting Machine


(Not exactly as pictured above; directions below are for the Bowflex Revolution)

1. Sit on the bench facing away from the engine.

2. Reach behind your body and grasp the hand grips with an overhand grip, as shown above.

3. Bend your elbows until your hands are level with your waist.

4. Using moderate speed, rotate your trunk and press your arm(s) forward to full extension, allowing shoulder blade to move forward at the end of the punch.

5. Slowly return to the start position.

6. Do not relax the tension in your arm.

7. You may vary this exercise by using bilateral movement with both arms or punching upward or downward.

Dumbbell Flies on Exercise Ball


1. Grab a pair of dumbbells and sit in upright position on exercise ball with feet flat on floor.

2. Walk feet forward allowing ball to roll underneath body until it is positioned on lower to mid-back region.

3. Raise hips slightly to create a “table top” position parallel to floor.

4. Bring the dumbbells up to your chest.

5. Press the dumbbells up directly above the chest with palms facing inward toward one another.

6. Keeping a slight bend in the elbows, lower the dumbbells out wide to your sides, keeping the palms facing inwards, toward one another.

7. You should feel a good stretch in your chest muscles.

8. When you lift the dumbbells back up together to the peak position, visualize hugging a giant tree trunk.

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

10. When lowering the dumbbells back down again to your sides, be sure to lower the weight in a slow and controlled fashion.

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

Dumbbell Flies on Flat Weight Bench


1) Position yourself on a free standing flat bench, grab a dumbbell in each hand, and lay flat on your back.

2) Bring the dumbbells up to your chest.

3) Press the dumbbells up directly above the chest with palms facing inward toward one another.

4) Keeping a slight bend in the elbows, lower the dumbbells out wide to your sides, keeping the palms facing inwards, toward one another.

5) You should feel a good stretch in your chest muscles.

6) When you lift the dumbbells back up together to the peak position, visualize hugging a giant tree trunk.

7) At the top of the peak of the movement, squeeze your pecs together for a one-count.

8) When lowering the dumbbells back down again to your sides, be sure to lower the weight in a slow and controlled fashion.

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

Dumbbell Press on Floor


1) Sit in an upright position on the floor with a dumbbell in each hand (you may rest each dumbbell on the corresponding thigh).

2) Start position: Lie onto your back and bring the dumbbells up to your chest.

3) Press the dumbbells up directly above the chest with palms facing in the direction of the tops of the knees.

4) Lower the dumbbells, keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.

5) Let your upper arms get almost parallel to the floor and press the dumbbells back up to the start position.

6) Alternate throughout the exercise for the desired amount of repetitions.

Incline Dumbbell Press on Weight Bench


1. Position yourself on a free standing incline bench.

2. Grab two dumbbells with a regular grip, where your palms are facing downward towards the bottom of the bench.

3. Press the dumbbells upward in an explosive fashion.

4. Conversely, return to the start position in a slow and controlled fashion.

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