5 Dumbbell Bench Press
This exercise is similar to the barbell bench press, but it ensures that you hold an equal amount of weight in each hand so your chest muscles develop evenly. Lie down and hold the weights straight up as you would for dumbbell flies. Instead of lowering your arms to your sides, slowly bring the dumbbells down to your chest by bending your elbows, as if the weights were on a barbell. Then slowly lift the weights back up to the starting position.
4 Dumbbell Flies
Strengthening your chest and arm muscles, you begin a dumbbell fly by lying flat on a weight bench. While holding a dumbbell in each hand, hold your arms straight up and shoulder width apart. Then slowly lower the dumbbells until your arms are at your sides, so you form the letter T. Keeping your arms straight, slowly lift the dumbbells back up into the starting position.
3 Chest Dips
Chest dips work your chest, arms, back and shoulders. At the chest-dip bar at a gym or on parallel bars, the starting position begins with you holding yourself up on the bars by locking your arms and keeping your body straight. To prevent cheating, cross your ankles and slightly bend your legs back so your feet don’t touch the floor. Slowly lower yourself by bending your arms until you feel your chest muscles start to stretch. Then straighten your arms. Make it your goal to lower yourself until your elbows make a 90-degree angle.
2 Barbell Bench Press
A classic chest exercise, the barbell bench press works your pecs, shoulders and arms so they get stronger and bigger. To do this exercise, lie flat on a weight bench and put your feet on the floor. With your hands shoulder width apart, remove the barbell from its rack and lower it to your chest. Then straighten your arms to drive the barbell up, keeping your feet on floor. To prevent a trip to the ER, always have a spotter with you while doing bench presses.
An old-school exercise, pushups work your pecks, shoulders and arms. To do a pushup correctly, keep your back, hips and legs in a straight line. As you move up and down, distribute your weight evenly between your toes and hands. At the bottom of the pushup movement, don’t let your elbows bend past 90 degrees. If you’re the boss of pushups, make them harder by raising your feet onto a bench or stability ball. You can also put your hands closer together so your thumbs and index fingers form a diamond shape on the floor or do explosive pushups where you clap your hands at the top of each motion.
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