HIT CHEST EXERCISES

Incline Champagne Press Proper Form

Target Muscles: Upper Chest

3 Things to Avoid:
Keeping Dumbbells Level
Not Fully Extending
Shoulders Rotated Forward

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3 Things to Include:
Tilting Dumbbells Upwards
Full Extension / Squeeze
Shoulders Rotated Back

 Alternating Dumbbell Press

Target Muscles: Mid Chest, Front Delts, Triceps

3 Things to Avoid:
Elbows Too Wide- This is a topic of debate, but having elbows completely straight out will create more strain on your front delts. This is not the ideal position for a heavy compound exercise.

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Feet Unstable- Not keeping feet grounded will limit balance and core / leg engagement resulting in less powerful reps.
Fast, Uncontrolled Reps- Without a full squeeze up top and a controlled negative, you are not activating the same amount of muscle fibers and will not build the same quality of muscle.

3 Things to Include:
Elbows Neutral- Keeping elbows slightly tucked will keep the strain off of your front delts and help prevent injury.
Feet Planted- Having a solid base generates the most power.
Slow, Controlled Reps- Increasing time under tension will result in more muscle fibers being activated and an overall better workout.

Dumbbell fly

Exercise details

• Target muscle: Sternal (Upper) Pectoralis Major
• Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (Short Head)
• Mechanics: Isolation
• Force: Push

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Starting position

1. Holding a pair of dumbbells, sit on a flat bench and rest the dumbbells on your knees.
2. Lie back on the bench and, as you do so, kick the dumbbells up into position over your chest, one at a time.
3. Spread your legs and plant your feet flat on the floor.
4. Bend your elbows a little, and internally rotate your shoulders so that your elbows point out to the sides.
5. Arch your back and stick out your chest.

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Execution

1. Inhale as you lower the dumbbells in an arcing motion to your sides until you feel a mild stretch in your chest.
2. Exhale as you reverse the motion until the dumbbells are nearly vertical.
3. Repeat.

Banded Single Arm Pull Overs Proper Technique

Exercise details

• Target muscle: Sternal (lower) Pectoralis Major
• Synergists: Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid,  Teres Major, Rhomboids, Levator Scalupae, Pectoralis Minor
  
• Mechanics: Isolation
• Force: Push

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HOW TO TIPS:

• Keep your arms slightly bent throughout the movement.
• Keep your hips lower than your shoulders.
• Do not arch your back.
• Do not lower the dumbbell too far down behind your head.

Loop Band Around Equipment Behind You
Squeeze Lat & Mid Chest Up Top Allow For a Full Stretch
Perform 12-15 Reps

Perform 3-5 Total Rounds on with Your Chest or Back Workout.