These are chest exercises and I describe each one so you’ll have a better understanding of them. I hope you find it informative and inspiring.
Bench Press
The bench press is one of the most common exercises performed in weightlifting. It involves a flat bench and uprights. Your grip should create 90-degree angles at your elbows when they are at chest height. When beginning the press, lift the bar off the uprights. Once accomplished, lower the bar to your chest at a slow rate and lift with a faster speed. Continue this procedure minus the original lift-off for the expected number of reps. (a fast lift enables the lift of heavier weights and increases the capacity of red muscle fibers, while a slower lift will require less weight while developing the white muscle fibers. Each should be performed with a specified number of reps).
Inclined Bench Press
Similar to the bench press, an adjustable flat bench and uprights are needed. As suggested in its name, the inclined bench press requires an incline of the bench. Different inclined angles will focus on different parts of the upper chest however the bench should not reach an upright position because this would be using the shoulders instead of the upper chest. Your grip should mirror that of the bench press in this exercise. Lower the bar to your chest and repeat the suggested number of repetitions.
Declined Bench Press
Similar to the bench press, an adjustable flat bench and uprights are needed. The decline bench requires a decline of the bench. This angle works the lower portion of the chest. Your grip should mirror that of the bench press in this exercise. Lower the bar to your chest and repeat the suggested number of repetitions.
Dumbell Press
Using the same flat bench as in the regular bench press, minus the uprights, lay down with your feet planted firmly on the ground. Starting with the dumbells at your chest, raise them with the same position as in the bench press. Slowly lower the weights at the same time and lift them at a faster pace. An (Optional) turning action should take place through the entire movement. A safe spot would be placed on the elbows during this exercise.
Inclined Dumbell Press
As in the inclined bench press, the same apparatus minus the uprights is required. Raise two dumbells to your chest. Once there, raise your arms vertically, with your palms facing each other. This should be done so that both dumbells reach the apex of the movement at the same time. When beginning the downward movement along the original path, twist the dumbells slightly so that the palms are facing away from your face. Repeat for the suggested amount of repetitions.
Decline Dumbell Press
As in the declined bench press, the same apparatus minus the uprights is required. Raise two dumbells from your chest. This angle works the lower portion of the chest. Your grip should mirror that of the bench press in this exercise. Repeat for the suggested amount of repetitions.
Flies
This exercise also requires a flat bench, as it is working the same muscle group as the bench press. Two dumbells of the same weight are used. To start, lay flat on the bench, keeping the dumbells on your stomach or chest. Raise these dumbells at the same time, directly above your chest. Slowly lower the dumbells laterally. It is sometimes preferable to keep the elbows slightly bent during this exercise to relieve some of the stress placed upon the elbow. When a slight stretch is felt in the chest, begin to raise the dumbells on the same path that they descended upon. Flies should be used with less weight because it is a stretching exercise.
Inclined Flies
Using the same incline slope as the incline bench press, take up two dumbells . Raise the dumbells so that your palms are facing each other, but then lower them laterally, keeping a slight bend in the elbow. The exercise should stop when a slight stretch is felt. If the wrists are taken lower, injury can result. Repeat this exercise for the desired amount of reps. Remember use less weight than would with pressing exercises.
Dips
You will need two bars of equal diameter for this particular exercise, at a width apart that would just outstretch the shoulders. It is suggested that you do not attach any weight to yourself when first attempting this exercise. Start by mounting the two bars. Keeping the elbows locked and away from your body to begin with, slowly lower yourself with head bent forward until you are unable to lower any farther. Once down, you can begin the upward movement along the same path for the correct number of repetitions.
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