Exercises: Chest
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Around The Worlds
1. Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling.
Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
2. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
3. Reverse the movement to return the weight to the starting position as you exhale.
1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles.
Tip: Ideally, lowering the weight should take about twice as long as raising it.
Barbell Guillotine Bench Press
1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your neck.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Tip: It should take at least twice as long to go down than to come up.
Caution:
It is imperative that if you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Barbell Incline Bench Press
1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on you upper chest.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Tip: it should take at least twice as long to go down than to come up.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to fall on your upper chest and nowhere else.
Variations: You can use several angles on the incline bench if the one you are using is adjustable
Bent-Arm Dumbbell Pullover
1. Place a dumbbell standing up on a flat bench.
2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
3. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
4. While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Cable Chest Press
1. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
2. Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
3. After pausing at full extension, return to the starting position, keeping tension on the cables.
4. You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.
Cable Crossover
1. Step forward in front of an imaginary straight line between both cables while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
Variations: You can vary the point in front of you where your arms meet.
Chest Push
1. Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
2. Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
3. Follow through by falling forward, catching yourself with your hands.
Variation: This can be performed against a wall or with a partner to perform multiple reps
Decline Barbell Bench Press
1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
2. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you. The arms should be perpendicular to the floor. This will be your starting position.
Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
3. As you breathe in, come down slowly until you feel the bar on your lower chest.
4. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Tip: It should take at least twice as long to go down than to come up).
Caution:
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else. Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
Variations: You can also use dumbbells or exercise bands to perform this exercise.
Decline Dumbbell Bench Press
1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. Once you are lying down, move the dumbbells in front of you at shoulder width.
3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
4. Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times.
Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
5. As you breathe out, push the dumbbells up using your pectoral muscles.
Tip: It should take at least twice as long to go down than to come up.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
If using really heavy weights, it is best if a partner gives them to you as you lay down.
Variations: You can use an exercise band or a barbell to perform this exercise.
Similar to the Dumbbell Bench Press but on a decline bench. This works more of the lower chest.
Decline Dumbbell Flyes
1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. Once you are lying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.
Variation: You may want to use a palms facing forward (pronated grip) version for different stimulation.
Decline Push-Up
1. Stand facing bench or sturdy elevated platform. Place feet on edge of bench or platform, slightly wider than shoulder width.
2. Arms should be perpendicular to body. Keeping body straight, lower chest to the floor by bending arms.
3. Push body up until arms are extended. Repeat
Variation: Can use a variety of different objects to rest your feet on.
Dips
1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arm’s length (arms locked) above the bars.
2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
Tip: Remember to squeeze the chest at the top of the movement for a second.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
Dumbbell Bench Press
1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.
Tip: Ideally, lowering the weight should take about twice as long as raising it.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.
Variations:
Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. however this variation applies more stress on the shoulders.
Dumbbell Bench Press with Neutral Grip
1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
4. Pause, then extend the elbow and return to the starting position.
Dumbbell Flyes
1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.
Variations: You may want to use a palms facing forward (pronated grip) version for different stimulation.
Flat Bench Cable Flyes
1. Position a flat bench between two low cables so that when you are laying on it, your chest will be lined up with the cable cables.
2. Lay flat on the bench and keep your feet on the ground.
3. Have someone hand you the handles on each hand. You will grab each single handle attachment with palms up grip.
4. Extend your arms by your side with a slight bend on your elbows.
Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top.
Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band.
Front Raise and Pullover
1. Lie on a flat bench while holding a barbell using palms down grip that is about 15 inches apart.
2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head.
Tip: the bar will travel approximately 180-degrees. At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
4. Now return the barbell to the starting position by reversing the motion as you exhale.
Variations: You can use dumbbells also to perform this exercise.
Incline Cable Flyes
1. To get yourself into the starting position, set the cables at the floor level (lowest level possible on the machine that is below your torso).
2. With a handle on each hand, lie on the incline bench and bring your hands together at arm’s length in front of your face. This will be your starting position.
3. With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second.
Tip: Make sure to use the same arc of motion used to lower the weights.
Variation: You can vary the angle of the bench in order to target the upper chest at slightly different angles.
Incline Dumbbell Bench with Palms Facing In
1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
3. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
4. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly.
Tip: It should take at least twice as long to go down than to come up.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing forward (which is the traditional manner). Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. This variation places more stress on the shoulders.
Incline Dumbbell Flyes
1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
2. Extend your arms above you with a slight bend at the elbows.
3. Now rotate the wrists so that the palms of your hands are facing you.
Tip: The pinky fingers should be next to each other. This will be your starting position.
4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other.
Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again.
Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
Variations: You can also perform these with a pronated grip (palms facing forward) as in a standard chest press.
Incline Dumbbell Flyes - With A Twist
1. Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
2. Extend your arms above you with a slight bend at the elbows.
3. Now rotate the wrists so that the palms of your hands are facing you.
Tip: The pinky fingers should be next to each other. This will be your starting position.
4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other.
Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again.
Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
Incline Dumbbell Press
1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight.
Tip: Ideally, lowering the weights should take about twice as long as raising them.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable.
Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. This variation places more stress on the shoulders.
Incline Push-Up
1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
2. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
3. Push body up until arms are extended. Repeat
Plyo Kettlebell Pushups
1. Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
2. Begin by lowering yourself as low as you can, keeping your back straight.
3. Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so.
Plyo Push-up
1. Move into a prone position on the floor, supporting your weight on your hands and toes.
2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
3. Decend by flexing at the elbow, lowering your chest towards the ground.
4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
Pushups
1. Lie on the floor face down and place your hands shoulder width apart while holding your torso up at arm’s length.
2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
Variations:
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.
Pushups (Close and Wide Hand Positions)
1. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arm’s length.
2. Lower yourself until your chest almost touches the floor as you inhale.
3. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
Variations:
1. If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
2. For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.
Single-Arm Push-Up
1. Begin lying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
3. Lower yourself by allowing the elbow to flex until you touch the ground.
4. Descend slowly, and reverse direction be extending the arm to return to the starting position.
Smith Machine Bench Press
1. Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Tip: It should take at least twice as long to go down than to come up.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Smith Machine Incline Bench Press
1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your upper chest.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Tip: It should take at least twice as long to go down than to come up.
Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no spotter is available, then be conservative with the amount of weight used.
Standing Cable Chest Press
1. Position dual cables to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
2. Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
3. Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
4. Pause at the top of the motion, and return to the starting position.
Straight-Arm Dumbbell Pullover
1. Place a dumbbell standing up on a flat bench.
2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
3. Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
4. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Caution: If you are new to this movement, have a spotter hand you the weight instead. If not, please ensure that the dumbbell does not fall on you as you arrange your torso to perform the exercise on the bench.
Variations:
1. You can perform this exercise using a barbell or an e-z bar instead of dumbbells.
Suspended Push-Up
1. Grasp the hoops/TRX cables and lie towards the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arm’s length.
2. Lower yourself until your chest is lower than your hands as you inhale.
3. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
Wide-Grip Barbell Bench Press
1. Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you. The bar will be perpendicular to the torso and the floor. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your middle chest.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Tip: It should take at least twice as long to go down than to come up.
Caution:
1. If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
2. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
3. Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
Variations: You can use dumbbells for this exercise as well as exercise bands.
Wide-Grip Decline Barbell Bench Press
1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you. The bar will be perpendicular to the torso and the floor. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your lower chest.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
Tip: It should take at least twice as long to go down than to come up.
Caution:
1. If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
2. Also, beware of letting the bar drift too far forward. You want the bar to fall on your middle chest and nowhere else.
3. Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
Variations: You can use dumbbells for this exercise as well as exercise bands.
Wide-Grip Decline Barbell Pullover
1. Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
2. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
3. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor.
Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
4. Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
Caution: It is a good idea to have a spotter for this exercise.
Variations: You can also use an EZ bar or dumbbells to perform this movement.
