Incline Barbell Bench Press

How to start

• Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper chest).
• Hold the bar with your hands equal distance apart from the end, keep your palms facing forwards. Remove the bar from the  rack  and position it directly over your collarbone with your arms fully straight.

The right movement of the exercise

• Bend your arms, allowing your elbows to travel down to the sides, and slowly lower the bar down to your upper part of your chest.
• The bar should just touch the upper part of your chest below your collarbone. Hold for a 1-2 seconds.
• Push the bar back to the starting position.

Tips on Incline Barbell Bench Press

• Do not move your back or arch it when you push the bar upwards. This can lead to lower-back strain.
• Do not bounce the bar off your chest ,this risk in injuries.
• Keep the bar straight and take  few seconds  during the start if needed to adjust the bar position.
• Keep your grip firm on the bar which can lead to better lifting and will keep the momentum of your exercise constant

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Barbell Bench Press

How to start

• Lie on a flat bench,  with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
• Hold the bar, equal distance apart from both sides keeping your  palms facing forward.
• Remove the bar from the barbell rack and position it directly over your chest with your arms fully straight and do not lock your arms.

The Movement Of The Exercise

• Slowly lower the bar down to your chest moving your elbows down and away from the body. The bar should just touch your upper chest  above your chest nipples. Hold for 1-2 sec.
• Push the bar upwards over your shoulders to the starting position.

Tips on barbell bench press

• Keep your hips firm on the bench,lifting the hips can lead to lower-back strain.
• Do not move or arch your back as you push the bar upwards .
• Do not bounce the bar off your chest as it can decrease the amount of chest work  and can risk injury to the chest muscles.
• Keep your grip firm on the bar which can lead to better lifting and will keep the momentum of your exercise constant.
• Keep the bar straight and take  few seconds  during the start if needed to adjust the bar position.

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Incline Dumbbell Bench Press

How to start

• Sit on an incline bench, angled at 30-60° (the steeper the incline, the greater the stress on the upper chest).
• Pick up  dumbbells  and hold them firmly.
• Lie on the bench, at the same time bringing the dumbbells to shoulder level. Your palms should face forwards.

Movement of the exercise

• Press the dumbbells  over your upper chest until your arms are fully straight. Hold for a 1-2 sec.
• Lower the dumbbells slowly  shoulder level.
• Pause for a count 2  before pressing them Up again.

Tips On Incline Dumbbell Bench Press

• Press the dumbbells straight over your chest, not  over your head.
• Do not  incline  the bench too high otherwise this  will lead to less effect on the chest muscles

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Pec Dec Flye

How To Start

• Sit on the  machine, ensuring your  back is pressed against the back support and adjusting the seat height so that your elbows and shoulders are level with the bottom of the pads.
• Place your forearms against the pads. Check that your shoulders and elbows make a horizontal line.

Movement of the exercise

• Move the pads towards each other until they just touch in front of your chest.
• Hold for 2 secs ; then slowly return the pads to the starting position.

Tips on Pec Dec Flye

• Do not curl your shoulders forwards as you bring the pads together.
• Move the pads in a smooth arc – do not jerk the pads together as this reduces the work on the pectorals.
• Contract your pectorals hard at the mid­ point

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Dumbbell Flye

How to start

• Lie your back on a flat bench. If you have an  arch in your back, place your feet on a small step so that your knees are bent at right angle to your body
• Hold a dumbbell in both hands and hold them above your chest with your arms straight and palms facing each other.

Movement of the exercise

• Slowly lower the dumbbell out to your sides in a semi-circular motion. Keep your elbows  slightly bent  throughout the  motion.
• When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same motion.

Tips On Dumbbell Flye

• Do not allow your upper arms to go much below shoulder level as this could create stress on the shoulder joints and risk muscle injuries or tendon tears.
• Maintain the slight bend in your elbows. Don’t allow them to bend to 90° otherwise this turns the movement into a dumbbell press.

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