🚨 CHEST DAY EXERCISE 

✅ Chest – Flat Dumbbell CHEST Press

• Take position, sitting at the front end of a flat bench with your feet on the floor and the dumbbells upright on the thigh muscle just above your knee cap. This means the palms are facing each other.

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• Keeping the dumbbells on the thighs, rock back into the lying position with dumbbells at the sides of shoulders. (This practice is imperative to get right with lighter weights to allow you to lift heavier weights once you get stronger). Rotate your wrists so that your palms face forward, retract your shoulder blades and arch your back slightly. This is these starting position.

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• To commence the movement, raise the dumbbells over 1-2 seconds as you breathe out, pushing from your chest.
• Hold the arms extended for a second then slowly return to the starting position over 2 seconds as you breathe in, feeling the stretch through your chest and stop the movement when the dumbbells are adjacent to your shoulders.
• At the completion of your set, hold the dumbbells outstretched at the top of the movement and rotate the wrists back so that they face each other. Lift your legs up and rock back slightly at the waist to allow you to lower the dumbbells first to the thighs. When your rock forward again, you will have momentum to stand up, dumbbells remaining on your thighs where you can then take them to the ground for the safest dismount.

🚨 Chest – Seated Machine Chest Press

1. Take a seated position in the chest press machine making sure you have first adjusted the seat height so that your arms are parallel to the ground when extended. You should also adjust the horizontal seat position (where possible) to ensure you have maximum stretch through the chest when in this, the starting position.
2. Commence the movement by squeezing the chest and pushing forward with the arms over 1-2 seconds, exhaling as you do.
3. Pause the movement for a second at full extension before reversing the movement back to the starting position, inhaling as you do.

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🚨 CHEST – Incline Dumbbell Chest Press

1. Take position lying on a bench inclined to around 30-45 degrees. Any higher than this will take the focus off your chest and place it onto your shoulders.
2. Place your feet flat on the floor and the dumbbells upright onto the thigh muscle just above your knee cap. This means the palms are facing each other.
3. One at a time, use the thighs to clean the dumbbell up to the starting position at the sides of shoulders. (This practice is imperative to get right with lighter weights to allow you to lift heavier weights once you get stronger). Rotate your wrists so that your palms face forward, retract your shoulder blades and arch your back slightly. This is the starting position.
4. Commence the movement by raising the dumbbells over 1-2 seconds as you breathe out, pushing from your chest.
5. Hold the arms extended for a second then slowly return to the starting position over 2 seconds as you breathe in, feeling the stretch through your chest and stopping the movement when the dumbbells are adjacent to your shoulders.
6. At the completion of your set, hold the dumbbells outstretched at the top of the movement and rotate the wrists back so that they face each other. Lower them first to the thighs before you take them to the ground for the safest dismount.

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