16
17
Chest Exercises
Flat Chest Press
Incline Chest Press
START
ACTION
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Inclined to 45 degrees
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start
of the motion and slightly more than
90 degrees from your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Keep your arms directly in line with
the dumbbell over your wrists and
elbows.
START
• Grab the dumbbells and lie back
on the bench.
• Bend your elbows back, keeping
your arms at approximately
60-90 degrees away from your
sides, and your elbows equal to
your shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
• Slowly press the dumbbells
upward, straightening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don’t lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
FINISH
START
ACTION
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Flat
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start
of the motion, and a 90 degree angle
from your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
• Grab the dumbbells and lie back on
the bench.
• Bend your elbows back keeping
your arms at approximately 60-90
degrees away from your sides, and
your elbows equal to your shoulder.
• Keep your arms directly in line
with the dumbbell, over your wrists
and elbows.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
• Slowly press the dumbbells
uprward, straightening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don’t lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
FINISH
Leg Exercises
Reverse Lunge
START
ACTION
START
• Stand with your feet together.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight and
a slight arch in the lower back.
• Initiate the movement by
tightening your glutes and slowly
pivoting your leg from your hip.
Move your entire leg backward,
keeping your knee steady at a
90 degree angle.
• Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to start position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
• Place feet in a position so that when
you lunge back, your front foot is
directly under your knee and your
back leg lines up under your hip.
• Keep your head and chest lifted, with a
slight arch in the lower back during the
movement.
• Do only one side to fatigue and then
switch to the other side.
