CHEST 101

Bench press

4 sets x 12 reps rest 1 min

 

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. engage your core and stabilise feet, then lower the bar to your chest. Press it back up to the start.

Breathe in on the lowering phase and breathe out on the extension phase

 

Incline bench press

4 sets x 12 reps rest 1 min

 

Lie on an incline bench bench holding a barbell with your hands slightly wider than shoulder-width apart. engage your core and stabilise feet, then lower the bar to your chest. Press it back up to the start.

Breathe in on the lowering phase and breathe out on the extension phase

 

 

decline dumbbell bench press

4 sets x 12 reps rest 1 min

 

Lie on an incline bench holding a dumbbell in each hand at shoulder position. engage your core, then press the weights up until your arms are straight. Lower them back to the start.

Breathe in on the lowering phase and breathe out on the extension phase

 

 

Incline dumbbell flye

4 sets x 12 reps rest 1 min

 

Lie on an incline bench holding a dumbbell in each hand extended above your chest, with your palms facing in ward and a small bend in your elbows. Lower them to the side slightly lower than chest level, engage chest and then bring them back to the top.

Breathe in on the lowering phase and breathe out on the extension phase

 

 

Press-up

 

4 sets x 12 reps rest 1 min

 

Get into position with your feet together and hands underneath your shoulders. engage your core so keep glutes low and maintain a straight position. Bend at the elbows and lower your chest down toward the floor, hold for a second and  then power up through your chest and arms to the start position

Breathe in on the lowering phase and breathe out on the extension phase