DUMBELL FLY (FLAT) FOR CHEST

FLAT DUMBELL FLY

     PRIMARY TARGET: CHEST

       OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on flat bench with dumbbell on each hand, resting on your thighs and palms are facing each other.

2.   Raise the dumbells up, just on the chest and lie back on the flat bench.

3.   In this starting position, your arms  are locked at a slight bend on your elbows in order to prevent stress at the biceps tendon.

4.   In this position, both the dumbells are above your chest and just about to touch each other.

5.   Now, slowly lower down your arms in a wide circular arc fashion, from both the sides while inhaling.

6.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

7.   Slowly, return back to the starting position, while exhaling.

8.   Repeat as many times as recommended.

       TIPS:

Ø If dumbells are very heavy, then must ensure a spotter person behind you(to avoid any accident).

Ø The exercise must be done by the movement of shoulders only.

Ø Try to follow the same arc pattern during all the reps.

Ø This exercise can also be performed with cable attachments.

Ø  For the sake of variation, you can do this exercise with palms facing forward.

Ø Make a full control on the dumbells during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

FLAT BENCH PRESS (BAR) FOR CHEST

BARBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on a flat bench.

2.   Lift the bar from the rack and hold it straight over you with your arms perpendicular to the bench surface.

3.   In this position your arms must be fully extended and locked.

4.   In this starting position, slowly Lower the barbell down to middle of chest, while  inhaling.

5.   Pause for a second in this position and feel the contraction in your chest muscles.

6.   While using maximum strength from your chest muscles, push the barbell back to the starting position as you exhale.

7.   Repeat as many times as recommended.

           

   

TIPS:

Ø Before doing this exercise, must ensure a spotter person behind you (to avoid any accident).

Ø Don't try to increase the pace which may lead to bounce the barbell on your chest.

Ø Be careful while picking and placing back the barbell in the rack.

Ø Make a full control on the barbell during the whole exercise.

Ø Motion, while lowering down the barbell should be slow as compare to upward.

Ø Pace, while doing the exercise must be slow or medium.