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  • Chest Chest Exercises: Bench Press

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    Hilde Camp
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    This document provides instructions for performing several chest exercises using equipment like benches, barbells, dumbbells, and machines. The exercises target the pectoralis major muscle in the chest along with supporting muscle groups like the deltoids and triceps. Directions are given for proper form and technique for exercises like the bench press, incline bench press, dumbbell chest press, Med-X chest press, and dumbbell chest fly. Safety considerations and procedures for completing sets are also outlined.

    Original Description:

    Chest Exercises - Furman.edu

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    Chest-Exercises

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    This document provides instructions for performing several chest exercises using equipment like benches, barbells, dumbbells, and machines. The exercises target the pectoralis major muscle in the chest along with supporting muscle groups like the deltoids and triceps. Directions are given for proper form and technique for exercises like the bench press, incline bench press, dumbbell chest press, Med-X chest press, and dumbbell chest fly. Safety considerations and procedures for completing sets are also outlined.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    12 views8 pages

    Chest Chest Exercises: Bench Press

    Uploaded by

    Hilde Camp
    This document provides instructions for performing several chest exercises using equipment like benches, barbells, dumbbells, and machines. The exercises target the pectoralis major muscle in the chest along with supporting muscle groups like the deltoids and triceps. Directions are given for proper form and technique for exercises like the bench press, incline bench press, dumbbell chest press, Med-X chest press, and dumbbell chest fly. Safety considerations and procedures for completing sets are also outlined.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    1/13/2011

    Chest
    Exercises

    Furman University

    Bench Press
    Greenville, SC
    Pectoralis Major
    (Chest)

    Deltoids
    (Shoulders)

    Triceps

    Lieonthebenchandplaceyourhandswider Carefullymovethebaroffofthesafetyrests.
    thanshoulderwidthapartonthebar.The Placethebardirectlyoveryourshoulders.
    Olympicbarinthepictureweighs45pounds Keepyourelbowsstraightbutnotlocked.
    unloaded.Noticethetwolinemarkerson Inhaleandslowlylowertheweighttotouchthe
    thebar.Placeyourhandsinsideofthese midlineofyourchest.Exhaleandpressthe
    markers.Alwaysusecollarsandaspotter weightuptothestartingposition.Whenyou
    whenperformingthisexercise. havecompletedyourset,carefullyreturnthe
    bartothesafetyrests.

    1
    1/13/2011

    Furman University

    Incline Bench Press


    Greenville, SC
    Pectoralis Major
    (Upper Chest)

    Deltoids
    (Shoulders)

    Triceps
    Sitonthebench.Adjusttheheightofthe Carefullymovethebaroffofthesafetyrests.
    seatifneeded.Placeyourhandswiderthan Placethebardirectlyoveryourshoulders.
    shoulderwidthapartonthebar.The Keepyourelbowsstraightbutnotlocked.
    Olympicbarinthepictureweighs45pounds Inhaleandslowlylowertheweighttotouchthe
    unloaded.Noticethetwolinemarkerson topofyourchest.Exhaleandpresstheweight
    thebar.Placeyourhandsinsideofthese uptothestartingposition.Whenyouhave
    markers.Alwaysusecollarsandaspotter completedyourset,carefullyreturnthebarto
    whenperformingthisexercise. thesafetyrests.

    Furman University

    Dumbbell Chest Press


    Greenville, SC
    Pectoralis Major
    (Chest)

    Selectdumbbellsandlieon
    thebench.Keepyour
    lowerbackclosetothe
    bench.Placeyourhands
    directlyoveryourshoulders
    Deltoids usinganoverhandgrip.
    (Shoulders) Keepyourelbowsstraight
    butnotlocked.

    Inhaleandslowlylower
    theweightssoyourhands
    arelevelwiththemidline
    ofyourchest.Yourwrists
    shouldbelinedupover
    h ld b li d
    Triceps yourelbows.Exhaleand
    presstheweightsupto
    thestartingposition.

    Whenyouhavecompleted
    yourset,carefullyplace
    onedumbbellonthefloor
    atatime.Returntoa
    seatedposition.

    2
    1/13/2011

    Furman University

    Med-X Chest Press


    Greenville, SC
    Pectoralis Major
    (Chest)

    Deltoids
    (Shoulders)

    Triceps

    Sitontheseatwithyourbackagainstthe Crossyouranklestokeepyourlowerback
    backrest.Placeyourhandsonthe closetothebackrest.Exhaleandpressthe
    handlebarssotheyarelevelwiththemidline handlesawayfromyou.Keepyourelbows
    ofyourchest.Usetheseatadjustmentto straightbutnotlocked.Inhaleandslowly
    raiseorlowertheseatifneeded. returntheweighttothestartingposition.
    Noticethedoubleweightstackthatallowsfor
    smallerweightincrements.

    Furman University

    Pectoralis Major
    (Chest)
    Trotter Chest Press Greenville, SC

    Deltoids
    (Shoulders)

    Triceps Sitontheseatwithyourbackagainstthe Exhaleandpressthehandlesawayfromyou.


    backrest.Raiseorlowertheseatifneeded Keepyourelbowsstraightbutnotlocked.Inhale
    sothehandlebarsareinlinewiththemidline andslowlyreturntheweighttothestarting
    ofyourchest.Placeyourhandsonyourlap. position.
    Steponthefootassisttobringthe
    handlebarsforward.Placeyourhandsonthe Whenyouhavecompletedtheset,steponthe
    handlebarsandslowlyreleasethefootassist. footassistwithbothfeet.Slowlyremoveyour
    Placeyourfeetonthefootplatform. handsfromthehandlebarsandusethefoot
    assisttoreturntheweightbacktotheweight
    stack.

    3
    1/13/2011

    Furman University

    Dumbbell Chest Fly


    Greenville, SC

    Pectoralis Major
    (Chest) Selectdumbbellsandlieonthe
    bench.Keepyourlowerback
    closetothebench.Placeyour
    h d di tl
    handsdirectlyoveryour
    shouldersandfaceyourpalms
    towardeachother.Keepyour
    elbowsstraightbutnotlocked.

    Deltoids
    (Shoulders)
    Inhaleandslowlyopenyour
    armsouttothesides.You
    shouldfeelaslightstretchinthe
    frontofyourshoulders.Be
    carefulnottooverstretchyour
    shoulders.Exhaleandreturnthe
    weightstotheirstartingposition.

    Whenyouhavecompletedyour
    set,carefullyplaceonedumbbell
    ontheflooratatime.Returnto
    aseatedposition.

    Furman University

    Nebula Chest Fly Greenville, SC

    Pectoralis Major
    (Chest)

    Deltoids
    (Shoulders)

    Adjusttherangelimiteratthetopofthe Keepyourelbowsstraightbutnotlocked.
    machinetoallowforafullrangeofmotion Exhaleandbringyourhandstogether.Inhale
    (usuallythethirdholeformostpeople). andslowlyreleasetheweightbacktothe
    Sitontheseatwithyourbackagainstthe startingposition.
    backrest.Raiseorlowertheseatif
    neededsoyourhandsareinlinewiththe
    middleofyourchest.

    4
    1/13/2011

    Furman University

    Cable Crossover Chest Fly


    Greenville, SC

    Pectoralis Major
    Selectweightoneachweightstack
    (Chest) oftheCableCrossovermachine.
    Attachthesinglehandlestoeachof
    the high pulleys. Take a staggered
    thehighpulleys.Takeastaggered
    stancewithonefootforward.Turn
    yourpalmsfacingforwardas
    shown.

    Deltoids
    (Shoulders)

    y gy
    Exhaleandslowlybringyourhands
    together.Aimthemotionslightly
    downwardasacontinuationofthe
    lineofthecables.Inhaleandslowly
    returntheweightbacktothe
    startingposition.Becarefulnotto
    overstretchyourshoulders.

    Furman University

    Push-up
    Greenville, SC
    Pectoralis Major
    (Chest)

    Placeyourhandsslightlywiderthan
    shoulderwidthapart.Keepyour
    elbows straight but not locked Draw
    elbowsstraightbutnotlocked.Draw
    Deltoids yourshoulderbladesdownandback
    (Shoulders) toflattenyourupperback.Keep
    yourshoulders,hips,andanklesin
    alignment.

    Inhaleandslowlyloweryourchest
    Inhale and slowly lower your chest
    Triceps untilitisabout3Ͳ4inchesoffof
    thefloor.Exhaleandpressupto
    thestartingpositionwithout
    lockingyourelbows.

    5
    1/13/2011

    Furman University

    Push-up (Modified)
    Greenville, SC
    Pectoralis Major
    (Chest)

    Thisisamodifiedversionof
    thetraditionalPushͲup.

    Placeyourhandsslightlywider
    thanshoulderwidthapart.
    py g
    Keepyourelbowsstraightbut
    Deltoids notlocked.Drawyour
    (Shoulders) shoulderbladesdownand
    backtoflattenyourupper
    back.Keepyourshoulders,
    hips,andkneesinalignment.

    Inhaleandslowlyloweryour
    chestuntilitisabout3Ͳ4
    chest until it is about 3Ͳ4
    Triceps inchesoffofthefloor.Exhale
    andpressuptothestarting
    positionwithoutlockingyour
    elbows.

    Furman University
    Greenville, SC
    Pectoralis Major
    (Chest) Push-up on Stability Ball
    TheStabilityBallcreatesan
    unstableenvironmentand
    incorporatesmoremuscles
    thantraditionalpushͲups.
    Thisisanadvancedexercise.
    Deltoids Placeyourshinsortoeson
    (Shoulders) thestabilityball.Placeyour
    handsslightlywiderthan
    shoulderwidthapart.Keep
    yourelbowsstraightbutnot
    locked.Drawyourshoulder
    bladesdownandbackto
    flattenyourupperback.
    Keepyourshoulders,hips,
    andanklesinalignment.

    Triceps Inhaleandslowlyloweryour
    chestuntilitisabout6Ͳ8
    inchesoffofthefloor.Exhale
    andpressuptothestarting
    positionwithoutlockingyour
    elbows.

    6
    1/13/2011

    Furman University

    Push-up on Stability Ball


    Greenville, SC
    Pectoralis Major
    (Chest)

    (Modified)
    TheStabilityBallcreatesan
    unstableenvironmentand
    incorporatesmoremusclesthan
    traditional pushͲups.
    traditionalpush ups.Thisisa
    This is a
    Deltoids modifiedexercise.
    (Shoulders)
    Placeyourhipsorthighsonthe
    stabilityball.Placeyourhands
    slightlywiderthanshoulder
    widthapart.Keepyourelbows
    straightbutnotlocked.Draw
    yourshoulderbladesdownand
    backtoflattenyourupperback.
    Keepyourshoulders,hips,and
    thighs in alignment
    thighsinalignment.
    Triceps
    Inhaleandslowlyloweryour
    chestuntilitisabout6Ͳ8inches
    offofthefloor.Exhaleandpress
    uptothestartingposition
    withoutlockingyourelbows.

    Furman University

    BOSU Push-up
    Greenville, SC
    Pectoralis Major
    (Chest)
    TheBOSUstandsfor““BothSides
    Up.””Itcreatesanunstable
    environmentandincorporates
    moremusclesthantraditional
    pushͲups.Thisisanadvanced
    exercise.

    Deltoids Placeyourhandsonthehandles.
    (Shoulders) Keepyourelbowsstraightbutnot
    locked.Drawyourshoulder
    bladesdownandbacktoflatten
    yourupperback.Keepyour
    shoulders,hips,andanklesin
    alignment.

    Triceps Inhaleandslowlyloweryourchest
    untilitisabout6Ͳ8inchesoffof
    theBOSU.Exhaleandpressupto
    thestartingpositionwithout
    lockingyourelbows.

    7
    1/13/2011

    Furman University

    BOSU Push-up (Modified)


    Greenville, SC
    Pectoralis Major
    (Chest)

    TheBOSUstandsfor““Both
    SidesUp.””Itcreatesan
    unstableenvironmentand
    incorporatesmoremuscles
    thantraditionalpushͲups.This
    isanmodifiedexercise.
    Deltoids
    (Shoulders) Placeyourhandsonthe
    handles.Keepyourelbows
    straightbutnotlocked.Draw
    yourshoulderbladesdown
    andbacktoflattenyourupper
    back.Keepyourshoulders,
    hips,andanklesinalignment.

    Inhale and slowly lower your


    Inhaleandslowlyloweryour
    Triceps chestuntilitisabout6Ͳ8inches
    offoftheBOSU.Exhaleand
    pressuptothestartingposition
    withoutlockingyourelbows.

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