Incline Press
Start- Begin by laying on an incline bench. Place your feet and knees so that you are most comfortable. Allow your head to lay back on the bench. This will support your spine and neck. Hold a dumbbell in each hand. Palms facing away from you.
Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock your elbows. Pause here for one second and slowly lower the weight back to start.
Tips and Techniques-
- Exhale as you lift the weights to the sky. Inhale as you lower back to the start of this chest exercise.
- Use only your chest and arm muscles to lift the weight. No momentum.
- Try to keep your lower back pressed against the bench.
- This chest exercise can be done on a stability ball as well. Lay so that your upper back is on the top of the ball. Separate your knees until they are hip width apart. Place your feet directly under your knees. Now allow your hips to drop close to floor. You upper body should be in an incline position. Follow the instructions above the complete the incline press on the stability ball.
Incline Chest Fly
Start- Being by laying on an incline bench. Place your feet and knees so that you are most comfortable. Allow your head to lay back on the bench. This will support your spine and neck. Hold a dumbbell in each hand. Palms are facing each other.
Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock your elbows. Pause here for one second and slowly lower the weight back to start.
Tips and Techniques-
- Exhale as you lift the weights to the sky. Inhale as you lower back to the start of this chest exercise.
- Use only your chest and arm muscles to lift the weight. No momentum.
- Try to keep your lower back pressed against the bench.
- This chest exercise can be done on a stability ball as well. Lay so that your upper back is on the top of the ball. Separate your knees until they are hip width apart. Place your feet directly under your knees. Know allow your hips to drop close to the floor. You upper body should be in an incline position. Follow the instructions above the complete the incline fly on the stability ball.
Start- Lay down on a stability ball. Your upper body is supported by the ball. Knees are separated hip width apart and your feet are directly under your knees. Hold a dumbbell between your thumb and forefinger. Extend your arms straight above your face.
Go For It- Keeping your arms straight, allow the dumbbell to lower behind your head. Pause for one second and bring the free weight back above your face (starting position).
Tips and Techniques-
- Inhale as you lower the weight behind the head. Exhale as you lift it above your face.
- Keep your lower back relaxed and try to focus on using only your chest muscles.
Start- Begin by sitting on a stability ball. Gently roll down until you can relax your head on the ball. Place your ankles directly under your knees, and lift your hips up to the sky. Hold a dumbbell in each hand.
Go For It- Lift the dumbbells up to the sky by extending your arms up. Don't lock your elbows. Pause here for one second and slowly lower the weight back to the start of this chest exercise.
Tips and Techniques-
- Exhale as you lift the weights up. Inhale as you lower back to start.
- Use only your chest and arm muscles to lift the weight. No momentum.
- Try to keep your hips lifted throughout the chest exercise.
Start- Begin by sitting on a stability ball. Gently roll down until you can relax your head on the ball. Place your ankles directly under your knees, and lift your hips up to the sky. Hold a dumbbell in each hand, palms facing each other.
Go For It- Begin to lift the dumbbells up over the ribcage, palms facing each other. Pause for a second, lower back to start.
- Exhale as you lift the weights up. Inhale as you lower back to start.
- Use only your chest and arm muscles to lift the weight. No momentum.
- Try to keep your hips lifted throughout the chest exercise.
- Think of this as giving someone a big bear hug. As you lift from the start position, it's almost like a semi-circle motion.
