Lay down on a flat bench while holding a dumbbell in both hands with the palms of the hands facing towards the ceiling.
- Arms parallel to the floor and close to your hips. Elbows slightly bent.
- Move the dumbbells in a semi-circular fashion as you raise them over the head. Arms should be parallel to the floor at all times.
- Reverse the movement and return the weight to the starting position.
- Position two dumbbells on the ground next to each other.
- Assume a push-up position over the dumbbells.
- While maintaining a slow and controlled movement, roll the dumbbells away from the midline of your body.
- After pushing the dumbbells as far away from each other as possible, pull them back together and resume starting position.
- Use a push-up starting position on the floor. Keep your hips down and back flat.
- Place one hand on the bosu ball, while your other hand remains on the floor. Keep your feet wide for increased stability.
- Keeping your body straight, bend your elbows and descend towards the ground. Allow the chest to approach the floor but stop prior to contact.
- Push back up until the arms are fully extended.
Position two low boxes or any other platform, 2-3 feet apart.
Maintain a pushup position between them while you are supporting yourself by placing your hands on the boxes.
While maintaining a sound posture, drop from the platforms by pressing up and moving your hands to shoulder width and cushioning your landing by absorbing the impact through the arms.
► The goal of this exercise is to maximize pectoral recruitment
To achieve this, it is necessary to straighten the arms once you have passed the half way point during the concentric phase of the movement.
Slightly bend your elbows for increased safety.
As you ascend to the top of the movement, gradually straighten your arms and contract the chest as much as possible.
► Perform in the same manner on flat or incline bench. Always remember to keep the arch of the movement exactly perpendicular to the ground.
- Position a flat bench between two low pulleys so your chest is lined up with the cable pulleys while lying on it.
- Keep your feet on the ground as you lay flat on the bench
- Extend your arms to your side. Make sure that your elbows are slightly bent. Your arms should be parallel to the floor.
- Now start lifting the arms in a semi-circular motion in front of you and pull the cables together. Both hands should meet at the top of the movement.
- Place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist.
- Extend your arms to the side in a wide arc until you feel a stretch on your chest. Arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out.
► Dumbbells allow for a slightly greater range of motion- this is a big advantage. An increased stretch and contraction is beneficial.
► When pressing a dumbbell, once your hands go above your shoulders, you lose tension in your chest. Maintain your hands slightly wider than shoulder width to ensure continuous tension.
- Position the pulleys low and select the resistance.
- Grab a handle in each hand and take a step forward. Your palms should be facing forward and your hands must be located below the waist as your arms are straight.
- Slightly bend in your arms as you move your hands upward and toward the midline of your body. Your palms should be facing up as your hands are drawn nearer to each other in front of your chest.
- Pause and then return your arms back to the starting position.
► Shoulders should be pulled back and as low as possible.
To avoid pressure on your shoulders, make sure your elbows aligned at about 45 degrees relative to your back.
► For maximal muscle recruitment, the spine needs to slightly flexed.
► For stability and safety, use a wide foot position.