1. Lie flat on a bench with a dumbbell in each hand, palms facing forward and elbows bent.
2. Push the dumbbells upward until your arms are fully extended while keeping your shoulder blades down and back.
3. Slowly lower the dumbbells back down to the starting position, keeping control of the weight throughout the movement.
4. Repeat the movement for the desired number of reps.
1.Set up an incline bench so the back rest is at about a 45 degree angle.
2.Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
3.Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
4.Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
5.Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
6.Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
7.Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
8.Hold for a count of one.
9.Repeat.
1. Lie flat on a bench with a barbell in your hands, hands slightly wider than shoulder-width apart and elbows bent.
2. Push the barbell upward until your arms are fully extended while keeping your shoulder blades down and back.
3. Slowly lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
4. Repeat the movement for the desired number of reps.
1.Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
2.Sit on the bench placing your back firmly against the backrest.
Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
3.Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
4.As you inhale, lower the barbell slowly until it touches your upper chest.
5.Hold for a count of one while squeezing your chest muscles.
Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
6.Repeat.
1. Lie flat on a decline bench with a barbell in your hands, hands slightly wider than shoulder-width apart and elbows bent.
2. Push the barbell upward until your arms are fully extended while keeping your shoulder blades down and back.
3. Slowly lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
4. Repeat the movement for the desired number of reps.
1.Sit on the seat with your upper chest just above the horizontal handles.
2.Grasp the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
3.Return the weight until your chest muscles are slightly stretched.
4.Repeat for reps
1. Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
2. Lower your body by bending your elbows and keeping them close to your sides until your chest nearly touches the ground.
3. Push yourself back up to the starting position by straightening your arms, keeping your core engaged and your body in a straight line.
4. Repeat the movement for the desired number of reps.
1. Positing your hands just outside your chest in line with your nipple line.
2. From the floor, press yourself up until your arms are fully extended. Maintain a straight back position from your shoulders down through your knees.
3. While maintaining this straight back position lower yourself back down until your chest touches the floor.
4.Repeat for reps
1. Place your hands on an elevated surface, such as a bench, with your hands slightly wider than shoulder-width apart and your feet together.
2. Lower your body by bending your elbows and keeping them close to your sides until your chest nearly touches the bench.
3. Push yourself back up to the starting position by straightening your arms, keeping your core engaged and your body in a straight line.
4. Repeat the movement for the desired number of reps.
1. Place both hands on the medicine ball directly under your chest.
2. Press yourself up until your arms are fully extended while maintaining a neutral spine, straight back position.
3. Lower yourself back down until your chest touches the back of your hands on the medicine ball
4.Repeat for reps
1. Set the pulleys on a cable machine to the highest position and attach a handle to each one.
2. Stand with one foot in front of the other and grasp a handle in each hand.
3. Lean forward slightly and bring your hands together in front of your chest, crossing them over each other.
4. Pause briefly, then slowly return your hands to the starting position. Repeat for the desired number of reps.
1. Using two dumbbells and a flat bench lay down flat with your arms extended in the air directly above your shoulders.
2. In an arching motion, with a constant slight bend in the elbow, lower the dumbbells down by your sides.
3. Moving your shoulder joint only you should keep lowering the dumbbells until you reach a full stretch in your chest.
4. Return back to the starting position in a slow and controlled manner using the same arch movement on the way back up.
1. Adjust the seat position so the handles are in line with your nipple line.
2. Grip the handles even on both sides and position your elbows back and in line with the same height as the handles of the machine.
3. With your back pressed flat, push the handles out away from your body while keeping your elbows in line with the handles.
4.Fully straighten your arms before returning back to the starting position.
1. Sit down on the machine and adjust the seat so that the handles are level with your chest.
2. Grasp the handles with an overhand grip, hands slightly wider than shoulder-width apart.
3. Push the handles away from your chest, fully extending your arms.
4. Slowly bring the handles back to the starting position, keeping control of the weight throughout the movement.
1. Using an adjustable bench with a slight incline lay under neat the smith machine with the bar inline with your chest.
2. Grip the bar just outside shoulder width. Unrack the bar and press the bar straight up until your arms are locked out.
3. Lower the bar slowly until it touches your chest, following the path guided by the smith machine.
4. Rerack the weight in the original start position when you have completed the set.
1. Using an adjustable bench in the flat position lay under neat the smith machine with the bar inline with your chest.
2. Grip the bar just outside shoulder width. Unrack the bar and press the bar straight up until your arms are locked out.
3. Lower the bar slowly until it touches your chest, following the path guided by the smith machine.
4. Rerack the weight in the original start position when you have completed the set.
1. Using an adjustable bench in a decline position lay under neat the smith machine with the bar inline with your chest.
2. Grip the bar just outside shoulder width. Unrack the bar and press the bar straight up until your arms are locked out.
3. Lower the bar slowly until it touches your chest, following the path guided by the smith machine.
4. Rerack the weight in the original start position when you have completed the set.
1. Place a weighted plate on your upper back, between your shoulder blades, and assume a push-up position with your hands placed slightly wider than shoulder-width apart and your feet together.
2. Lower your body by bending your elbows and keeping them close to your sides until your chest nearly touches the ground.
3. Push yourself back up to the starting position by straightening your arms, keeping your core engaged and your body in a straight line.
4. Repeat the movement for the desired number of reps, while maintaining control of the plate on your back.
1. Place a resistance band across your upper back, positioning it securely between your shoulder blades.
2. Hold one end of the resistance band in each hand, and assume a plank position with your hands shoulder-width apart and your feet together.
3. Keeping your body in a straight line, bend your elbows to lower your body towards the ground while keeping tension on the resistance band.
4. Push through your hands to extend your elbows and return to the starting position.
1. Sit on a stability ball with your feet flat on the floor and hold a pair of dumbbells at chest level with your elbows bent and pointing out to the sides.
2. Slowly walk your feet forward and roll your body down the ball until your head and shoulders are resting on the ball, with your hips lifted so that your body is straight.
3. Push the dumbbells up toward the ceiling, extending your arms fully but without locking out your elbows.
4. Slowly lower the dumbbells back down to chest level, keeping your core engaged and your body stable.
1. Sit on a stability ball with your feet flat on the floor and hold a pair of dumbbells at chest level with your arms extended out to the sides.
2. Slowly walk your feet forward and roll your body down the ball until your head and shoulders are resting on the ball, with your hips lifted so that your body forms a straight line from head to knees.
3. Lower the dumbbells down and away from your chest, until you feel a stretch in your chest.
4. Bring the dumbbells back up to the starting position by squeezing your chest muscles.
1. Set up the rings at an appropriate height, ensuring they are stable and secure.
2. Stand facing the rings and position your hands on the rings, slightly wider than shoulder-width apart.
3. Lower your chest towards the rings by bending your elbows, maintaining a straight line from head to heels.
4. Push through your palms to extend your arms and return to the starting position.
1. Adjust the seat height and position on the Pec Fly machine. Sit on the machine with your back against the backrest and grasp the handles.
2. Keep your feet flat on the floor and your knees slightly bent. Extend your arms out to the sides, parallel to the floor.
3. Squeeze your chest muscles as you bring the handles forward, crossing them in front of your body.
4. Slowly return the handles back to the starting position, allowing your chest muscles to stretch.
Here are the 4 steps to perform a Jammer Arms Chest Press using a flat bench:
1. Set Up: Position a flat bench in front of the Jammer Arms machine. Adjust the height of the Jammer Arms handles to your preference and load the machine with the desired weight plates.
2. Lie Down: Lie flat on the bench with your upper back and shoulders resting on the bench. Position your body so that the handles of the Jammer Arms are directly above your chest.
3. Grip and Press: Reach up and grip the handles of the Jammer Arms with both hands, palms facing down. Push the handles away from your chest, extending your arms fully while keeping your back and head on the bench. This is your press phase.
4. Return to Starting Position: Slowly lower the handles back towards your chest by bending your elbows, allowing them to come down to chest level or slightly below. This is your return phase.
Repeat the press and return phases for the desired number of repetitions. Focus on maintaining proper form, keeping your core engaged, and controlling the movement throughout. The Jammer Arms Chest Press with a flat bench is an effective exercise for targeting the chest, shoulders, and triceps. Adjust the weight to match your fitness level.
