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| Machine Chest Press |
From the Professional Series Posters by Bill Pearl
Machine Chest Press
Because of the construction of
the universal machine
used to do this exercise it is impossible to breathe as
you would if doing a bench press on a
regular bar.
You must exhale as you start the exercise from the
chest and inhale as you lower the weight back to the
chest.
Keep your hips flat on the bench, do not raise the head
while doing the exercise and keep the rib cage high
while
performing each repetition in a slow derfinate
motion.
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| Incline Dumbell Chest Press |
Incline Dumbbell Chest Press
Lie on a flat bench
with two dumbbells at arm's length
above your chest.
With the palms facing each other, lower the dumbbells
straight
down with the arms held in close to your
sides.
Bring the dumbbells down until they reach the sides of
your chest
before pushing them back to starting
position.
You must keep the arms in close at all times.
Exhale as you lower
the dumbbells, inhale as you push
them back up.
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| Incline Chest CrossOver |
From the Professional Series Posters by Bill Pearl
Incline Chest Cross-Over
Lie on the incline bench
with two dumbbells at arm's
length above the shoulders.
Keeping the arms as straight as possible, lower the
dummbells
out to each side of the chest in a
semicircular motion until the weights are about even
with the sides of your chest.
As you bring the dumbbells back to their position over
the chest, turn the dumbbells so your palms are facing
away
from your head and cross your arms over your chest
trying to cramp the pectoral muscles.
Bend your elbows slightly
so you can force your arms
across the body more.
Alternate the crossing of arms with each rep.
Exhale as you lower
the dumbbells, inhale as you cross
your arms.
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| High Pulley Chest Lateral |
High Pulley Chest Lateral
Face away from a wall pulley
machine grasping the
handles and having your feet about twenty-four inces
apart.
Lean forward slightly and bring
your arms to the front
of you with your elbows locked and your hands about in
line with your lower pecs.
Exhale
and let your arms back in a semicircular motion
keeping your palms facing each other and your upper
arms in line with
your shoulders.
Draw your arms back until your hands are in line with
your shoulders.
Press the cables back to
starting position in the same
motion and inhale.
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| Dumbbell Chest Press |
From the Professional Series Posters by Bill Pearl
Dumbbell Chest Press
Lie
on a flat bench with the dumbbells together at
arm's length above he shoulders.
Your palms should be facing each other.
Slowly lower the dumbbells to the down position so the
dumbbels are approximately even with the chest but out
about
ten inches from each side of the chest.
Notice that the elbows are drawn downwards and back so
they are in line with
the ears.
The press back is done by using the same arc as in
letting the dumbbells down.
Exhale down, inhale up.
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| Dip Between Stools |
Dip Between Stools
Place two stools, or chairs, about
four feet in front
of an object that is about waist high that you can rest
your heels on.
Position the stools slightly
wider than shoulds width.
Assume the position shown.
Exhale and lower yourself between the stools by
unlocking
your elbows until your upper arms are nearly
parallel to the floor.
Keep your legs straight and head up, then return
to
starting position and inhale
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| DECLINE LATERAL |
DECLINE LATERAL
Lie on decline bench, feet
supported.
Hold dumbbells together at arms' length above
shoulders, palms facing together.
Slowly lower dumbbells
in a semicircular motion until
they are even with chest about 10 inches from each side
of chest.
Keep elbows in
line with ears.
Forearms slightly out of vertical position.
Return to starting position using same semicircular
motion.
Exhale down. Inhale up.
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| Decline Dumbbell Press |
From the Professional Series Posters by Bill Pearl
DECLINE DUMBBELL PRESS
Lie on bench, feet supported.
Hold dumbbells in each hand above shoulders, palms
facing each other.
Lower dumbbells straight down to sides of
chest, arms
close to sides.
Push back to starting position using same path.
Arms must be in close through out exercise.
Inhale down. Exhale up.
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| Decline Bench Press |
DECLINE BENCH PRESS
Lie on bench, feet supported.
Hold barbell at arms' length above shoulders.
Hands about 4 inches wider than shoulders.
Lower bar to chest about
1 inch below nipples.
Press back to starting position.
Keep head on bench, chest high, elbows pointing outward
through
out exercise.
Exhale down. Inhale up.
Exercise can also be done with a narrow or wide grip.
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| Bench Press On Smith |
From the Professional Series Posters by Bill Pearl
Bench Press on Smith
Lie on back on a flat
bench with legs positioned at
sides of bench, feet flat on floor.
Grip barbell about 6 inches wider than shoulder width.
Bring
barbell to arm's length above the chest but in
line with shoulders.
Lower barbell to chest that is about an inch below
the
nipples of the pectorals.
Exhale as the barbell is lowered to the chest and
inhale as the barbell is pushed back
to arm's length.
Lower bar slowly and in control pausing at the chest
before pressing it back to starting position.
Keep
head on bench and do not arch back too sharply as
to raise hips off bench
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| Chest CrossOver |
From the Professional Series Posters by Bill Pearl
Chest Cross-Over
Lie on a flat bench with two
light dumbbells at arm's
length above the shoulders.
Keep arms as straight as possible, lower dumbbells out
to each
side of chest.
As bringing dumbbells back to starting position over
chest, turn dumbbells so palms face away from head.
Cross
arms over chest trying to cramp pectoral muscles.
Bend elbows slightly to force arms across body.
Alternate crossing
of arms with each repetition.
Exhale as lowering dumbbells and inhale as crossing
arms.
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Back
Exercise
Tips for training your back:
- Keep your midsection
firm, especially when performing your upper back exercises.
- When performing Lat Pulldowns
(behind the neck) make sure you do not arch your back. Only pull the bar down until it reacheas the base of your neck, inline
with your shoulders.
- Keep your weights at
a moderate resistance to ensure you keep good form while exercising. Training with weights that are too heavy will only encourage
injuries.
- If you have neck problems
stay away from "behind the neck" Lat Pulldowns. Instead use an underhand grip and pull the bar down to the front of your upper
chest.
- If you suffer from back
problems go for exercises that provide more support. For instance if you find that dumbbell rows are really uncomfortable
for you to perform use a Seated Supported Row Machine instead.
- Don't forget to include
your lower back in your "back workout". You can't expect to have a strong midsection if you forget about training the back
half of it, can you?
- Once again, train according
to your body type. You can make amazing changes to your back and the way it looks by using the correct exercises to enhance
it.
- Twice per week, maximum,
for back training. When training your lower back, usually because it's so easily forgotten about, the unused weak muscles
will feel sore, so make sure you give them time to recover.
- Note: Always perform a warm up before your workout, a cool down after and then
your stretches.
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Lying Lower Back Hyperextension
Lie flat on your tummy on a firm surface. Bend your arms and place
your hands at either side of your head. Now raise your head and shoulders slightly, not too much. Squeeze your butt slightly
at the same time. Do not lift your feet or knees off the floor. Return to starting position.
You will feel this working your
lower back towards the end of the first or second set. Remember if you haven't trained this area for a while you will have
sore lower back muscles when you first start using this exercise as this is one of the bodies weakest areas. |
American Muscle and Fitness Personal Training Institute
Don't forget to include your lower back in your " back workouts"!
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Wide
Grip / Lat Pulldown (front of neck) -
If you suffer from neck problems use this exercise rather than "behind the neck".
Seated, facing
the pulley machine, place a wide underhand grip on the bar about shoulder width apart. Pull the bar down to your upper chest,
squeezing your upper back muscles together for a short pause.
Keep your midsection
firm and your chest out, keep your head up. Slowly return the bar back towards the pulley stopping when you feel the stretch,
then repeat the exercise until you have completed your reps.
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