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Chest
Training: Foundation / Sport Specific Strength Training Exercises |
| It is important to
warm-up with light weights for a couple of sets using higher reps. I
believe in using 30 reps for the first warm up set, 20 for the second, and
then set of 10 thereafter until I reach my training weight unless
performing high reps sets of 40% (30-40 reps) of 1 RM. This is a muscle
specific warm-up. |
| No. |
Exercise |
Picture: Start |
Picture:
Finish |
Basic
Description |
| 1 |
Apex Vertical Bench Press |
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Position seat so that your
wrists, when in loaded position are at the base point of the chest as
shown. Position then on the handles so that in the loaded position (left
pic.) forearms are parallel to each other. Let chest open and
shoulders roll back breathing in as weight is lowered. Breathing out,
press weight to full extension. |
| 2 |
Machine Incline Press |
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Incline Machine press is
performed exactly as shown. It is a common mistake due to the weakness in
the upper chest to start the lift with the elbows high to target the
stronger mid chest. Keep the elbows in a low position (in line with the
direction of push). Breathe out on exertion. Keep lower back against back
rest and head erect. |
| 3 |
Machine Flye |
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|
This exercise is a great
isolation exercise for the chest in that the balance component is
eliminated and one can just focus on the push. In this exercise there are
two common methods. As shown, elbows are slightly bent and in a flat
position. Handles are pressed together to isolate the mid chest.
Pushing the elbows in closer together would isolate more than the position
shown. With heavier weight, the elbows should be rotated higher (not
shown) to eliminate extra stress on the shoulders. The elbows should be in
line with the wrists and shoulder. Expand the chest when lowering the
weight. Breathe out on exertion. |
| 4 |
Machine Pec Deck |
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A basic machine exercise found
in all gyms. In this exercise it is important to keep the elbows tight
against the pads. It is a habit with heavier weights to push more with the
hands than the elbows. Expand the chest when lowering the weight. Press
the pads together and pull the shoulders forward and inward. Keep back
against the back rest. Breathe out on exertion. |
| 5 |
Olympic Bench Press |
|
Position hand width on bar so
that when weight is lowered to mid point forearms are parallel to each.
Keep elbows under bar and position bar across base of palms. This limits
the strain on the wrist when using heavy weight. Lower weight to base of
chest ('nipple" height) breathing in as the weight is lowered,
rounding the chest. |
| 6 |
|
Press upwards, breathing out as
you do so. Bar will be centered in a balanced position (find this first if
you are a beginner with light weights) above the shoulders NOT the base of
the chest. Keep lower back and head against bench. DO NOT press head back
into bench and DO NOT arch back to attain lift. The "feet up"
position takes strain off of the lower back. Keep abs tight during lift. |
| 7 |
Incline Olympic Bench
Press |
|
Position hand width on bar so
that when weight is lowered to mid point forearms are parallel to each.
Keep elbows under bar and position bar across base of palms. This limits
the strain on the wrist when using heavy weight. Lower weight to base of
chest ('nipple" height) breathing in as the weight is lowered,
rounding the chest and shoulders. Keep head and lower back against pad,
head erect. |
| 8 |
|
Press upwards, breathing out as
you do so. Bar will be centered in a balanced position (find this first if
you are a beginner with light weights) to almost above the eyes NOT above
the chest. Keep lower back and head against bench. DO NOT press head back
into bench and DO NOT arch back to attain lift. Keep feet planted firm on
the floor. Keep abs tight during lift. |
| 9 |
Incline Dumbbell Press |
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|
Position hand width so that when
DBs are lowered to mid point forearms are parallel to each. Keep elbows
under BDs as shown in top left and position handles across base of palms.
This limits the strain on the wrist when using heavy weight. Lower weight
to shoulders breathing in as the weight is lowered, rounding the chest and
shoulders. Keep head and lower back against pad, head erect. Breathe out
on exertion, pressing dumbbells above the head as shown in "balanced
position". Keep chest tight on extension. |
| 10 |
Dumbbell
Flye |
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 |
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|
The dumbbell flye is a difficult exercise
for a beginner. Several steps are important. The setup as shown on the
left has the arms extended above the chest with handles / palms parallel
to each other. Balance position must be found. Weight is lowered under
control to the position shown in the middle pic. where elbows are slightly
wider than a 90 degree position and the chest is rounded, breathing in as
the weight is lowered. A slight stretch will be felt in the
shoulders and chest. Elbows must be kept under each dumbbell and weights
must not be allowed to rotate backwards (common mistake) since this places
too much strain on the shoulders (rotators). Press upwards breathing
outwards, returning weights to balance position. |
| 11 |
Cable Crossover Flye |
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|
Again, as in the dumbbell flye,
it is a common mistake to rotate the elbows backwards. This is generally
called the straight arm position and can be done with light weights.
However, when heavier weights are used, elbows must be positioned in line
with the cables (if one was to look over ones shoulders, the elbow would
be in line with the cable). Breathe in when lowering weight, expanding
chest. Breathe out on exertion and cross hands as shown. Alternate
crossover either per set or per rep. |
| 12 |
Dips |
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 |
| Dips can be either a
front shoulder , lower chest, or a triceps exercise depending on body
alignment and pressing action. Lower body weight as shown breathing
inwards. Lower body weight in control holding at bottom and then pressing
to full extension exhaling as you do so. Push shoulders down at top of
lift isolates the chest. The shoulders and triceps are used primarily at
the beginning of the lift. In the pic. on the right, two benches can be
used to lighten the load on the shoulder, arms and chest. Lower to
extension as in the pic. to the left and press to extension. |
| 13 |
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| 14 |
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More to come! |
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