Chest Exercises - Dumbbell Pullover

• Lie on the bench and Flex hips slightly.


• Grasp a dumbbell with both hands under the inner plate of dumbbell.


• Position the dumbbell over the chest and fix elbows 15° to 30° throughout exercise.


• Lower dumbbell over and beyond the head until upper arm is parallel to chest or upper body. Return back and repeat.


• Do 4 sets of this exercise with 12 repetitions in each set.
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Chest Exercises - Dumbbell Fly

• Grasp two dumbbells and lie on the bench.


• Hold the dumbbells above the chest with the arms in slightly bent position.


• With elbows fixed lower dumbbells to sides until chest muscles are stretched.


• Bring the dumbbells together in a hugging motion until dumbbells are together and repeat.


• Do 3-4 sets of this exercise with 12 repetitions in each set.

Chest Exercises - Dumbbell Incline Bench Press

• Sit down on incline bench and rest the dumbbells on lower thigh.


• Kick the dumbbells to the shoulders and lean back.


• With elbows under the dumbbells position the dumbbells to the sides of the upper chest.


• Push dumbbells up to the sides until arms are extended.


• Lower the dumbbells to the sides of the upper chest and repeat.


• Do 4 sets of this variation with 12 repetitions in each set.

Chest Exercises - Barbell Bench Press

• Lie on bench and with a wide oblique overhand grip dismount barbell from rack.
• Hold the barbell over the upper chest.


• Lower the weight towards upper chest slowly.


• Press the bar until arms are extended.


• Do 3-4 sets of this variations with 12 repetitions in each set.

Chest Exercises - Barbell Incline Bench Press

• Lie on incline bench.


• Use wide oblique overhand grip and dismount barbell from rack and hold it over the upper chest.


• Lower the barbell to upper chest towards the collar bone.


• Press bar until arms are extended.


• Do 4 sets of this variation with 12 repetitions in each set.