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Lie face up with bench at 10 to 15 degree angle. Anchor feet at the end of the bench. Maintain lower back in a flat or neutral position (slight arch). Keep arms vertical and grips directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering arms in a triangular manner until upper arms are approximately parallel to floor. Grips must remain over elbows. While maintaining the controlled motion, push grips up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:
Ball Band Chest PressBall Dumbbell Chest FlysBall Dumbbell Chest PressBall Dumbbell PulloverBall Incline Dumbbell FlyBall Incline Dumbbell PressBall Push UpsBand Chest PressBand Decline Chest PressBand Incline Chest PressBench Press - BarbellBench Press - Hammer StrengthCable CrossoverCable PulloverChest Press - Hammer StrengthChest Press - MachineDecline Bench Press - BarbellDecline Dumbbell FlyDecline Dumbbell PressFlat Dumbbell FlyFlat Dumbbell PressIncline Dumbbell FlyIncline Dumbbell PressPush Ups
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