Chest Exercises
1.Flat dumbbell bench– laying back flat on a bench, grab two dumbbells of the same weight. Bring the
weight slowly down to your chest and push straight up. Repeat until rep range is met.
2. Incline barbell bench- same thing as normal flat barbell bench press. The bench is usually at a thirty
degree incline. With desired weight on the bar, slowly bring down to chest and press up.
3. Push-up– get on your hands and feet at the same time, like a plank position except on your hands.
Bring your chest to the ground and push back up.
4. Decline dumbbell bench- same thing as the flat dumbbell bench except the bench is at a declining
angle. Hits the lower chest.
5. Dips- use the dip machine and hold on to both on the bars and bring your feet up. At first keep your
arms straight and then have them bend at the elbow.
6. Cable Flys- go to the cable machine and grab the handles from both sides of the machine. Take both
hand and bring them together just like a flat dumbbell chest fly.
Back
1. Barbell deadlift- having the bar parallel with ground and both of your feel shoulder width apart,
reach down and pick up the bar with a tight/straight back. Pull straight up and let go of the
weight
2. Pull-ups– go to the pullup rack and hop up so that feet are hanging. Pull yourself straight up just
so your chin gets past the bar. Works the lats
3. T-bar row- stand straight up and using the t bar, put the bar in a sturdy corner. Stand directly
over the weight with feet on both sides. Grad the t bar and pull directly to your chest.
4. Inverted rows- have the bar on the safety bars, get under the rack and have an inverted grip.