Pectoral Workout

Question 1

Dumbbell Bench Press

Answer 1

• Freeweight Compound
• Lay supine on bench, hold dumbbell slightly wider than shoulder width grip, shoulders down and back
• Lower dumbbells under control whilst keeping elbows tucked at 30 degree angle and support wrists
• Dumbbell should gently touch low chest before pressing back up

Question 2

Chest Fly

Answer 2

• Freeweight Isolate
• Lay supine on bench, hold dumbbells with neutral grip and arms extended straight out with a slight bend in the elbow
• With shoulder blades down and back, arms out in front at shoulder height, control the dumbbells down to form a T shape with the upper body
• Return to starting position while keeping shoulder blades retracted and chest muscles engaged

Question 3

Seated Chest Press

Answer 3

• Fixed weight Compound
• Adjust seat so middle of chest is level with handles, chest up and slight arch in lower back
• While keeping wrists straight, extend arms fully without locking elbows, look straight ahead

Question 4

Press Ups

Answer 4

• bodyweight compound
• prone position hands flat on floor shoulder width apart
• brace abs, lower chest to within an inch of the floor
• push back up, extending arms but not locking elbows

Question 5

Pec Deck Fly

Answer 5

• Adjust seat height so that when you grasp the handles with a neutral grip, wrists and elbows are in line with the centre of your chest
• With shoulder blades down and back, arms out to the sides in a T-shape and a slight bend in the elbow, bring your arms together in front of the body
• Return to starting position while keeping shoulder blades retracted and upright torso