Chest And Arms Routine

Take a dumbbell in each hand. Stand tall holding a dumbbell over your head with both hands arms straight.

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Place your feet flat on the floor to either side of the bench for balance.

Chest and arms routine. Engage your abs so that your ribs dont flare apart and your lower back stays on. Decline cable flies Arms biceps and triceps1a. Bend the arms slightly at the elbow.

Hold the dumbbells close to your chest and arms palms facing in wrists straight. Squeeze your abs and slowly push the dumbbells right above. Incline cable flies 3b.

Keeping your chest up lower the weight behind your head then raise it. Your arms should be bent at 90-degree angles with your elbows on the floor or your upper arms parallel to the floor if youre on a bench. Lie down on a flat bench holding the dumbbells directly above your chest with straight arms.

Bend your arms letting them naturally spread out to the sides as they come down. Hold a dumbbell in each hand about shoulder-width apart at chest height. Maintaining this bend slowly move both arms outwards and down like wings until your hands are aligned with our shoulders.

Tuck your tailbone under brace your core and squeeze your glutes so your pelvis is perpendicular to the floor. For example incline barbell and dumbbell bench press or incline dumbbell flyes are great upper chest exercises. Flat barbell and dumbbell bench press or flat dumbbell flyes are great middle chest exercises.

The middle chest is best stimulated from exercises done on a flat bench. Take the dumbbells with you to the bench and lie down face-up taking care to keep the weights close to your body. Keeping your body straight and your head in a neutral position simultaneously bend your arms and retract your shoulder blades until your chest is just above the flooror as far as you can go without losing good form.

The upper chest is best stimulated from exercises done on a 30-45 incline bench. Press the weights straight up over your chest.

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