|Picture||Name of Exercise|
|Dumbbell Flys While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...|
|Chair Bench Press (Elastic Band) Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...|
|Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...|
|Medicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...|
|Exercise Band Chest Flyes/Flies This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then com...|
|Incline Exercise Ball Flyes Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now w...|
|Cable Crossovers |
Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ...
|Upward Cable Crossovers |
Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f...
|Incline Flyes |
While lying on an incline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...
|Decline Flyes |
While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...
|Machine Flyes (Pec Deck) |
Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar...
|Smith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...|
|Decline Press |
Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ...
|Ball Incline Dumbbell Press Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...|
|Dumbbell Pullovers |
Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ...
|Exercise Ball Dumbbell Chest Pullovers Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...|
|Cable Pullovers Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your...|
|Wall Push Up This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...|
|Dumbbell Flat Bench Chest Press This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...|
|Exercise Ball Pushups These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...|
|Double Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...|
|Push Up To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...|
|Knee Push Up (Modified Push Up) Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...|
|Dips To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...|
|Incline Dumbbell Press Lower the dumbbells down to the level of your body (as shown). Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult be...|
|Bench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul...|
|Push Ups Between Benches (Push Up) Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...|
|Close Grip Bench Press |
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...
|CREATINE||i here a lot about creatine but i hear a lot is myths( maybe just a sales picthc)
Such as testicle shrinkage or if u stop taking it u lose muscle.
A lot of rumors are out there
what r the real pro's and cons of creatine
also how about creatine m...|
|Abdominal frustration||Hi guys,
I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ...|
|workout routine||Hi. I am 14 years old + 5'10 and 140 lbs. My goal is to build muscle so i can be big and cut. I also want to lose some fat around my stomach and triceps. Theres only a little bit of fat but i want to get rid of it. On Mondays, Wednesdays, and Fridays...|
|will this work out schedule work better?||monday- chest/triceps
OR should i put shoulders on friday too and cancel cardio
and how many exercises should one do to gain mass
i read from sites that one should only do 1 exercise (3se...|
|Weight Lifting for teenagers||Hi, I just recently read from a couple of other workout forums that you should only work out a body part(chest,tris,bi's..etc.) only once a week is this ture? *I am 15 and currently train each body part(chest,tris,bi's...etc.) 2x a week....|
|chest day||my chest days are monday, wednesday, and friday. i knwo that im not suppose to train so much but im young and also im not training super hard. on mondays and wednesdays i do incline and flat bench presses. On Friday, however, i do pushups (20 reps vs...|
|i need chest excersises!||im 20 years old and have been working out for like 16 months. im happy with my progress but im working for a way to workout the center area of my pecs. any exercise ideas would be greatly appreciated
I've been lifting weights for a couple of months now. I notice that I've lost fat and also the "loose" muscles around my arms/chest/shoulders have tightened considerably. If I touch my biceps, triceps etc., I DO feel they are somewhat harde...|