Author: Dr. Steroids

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A variation of the flat bench press designed to develop the the upper area of the chest. It is a mix between a military press and a bench press. Starting position – Use an incline bench at a 45 degree angle. Begin with your arms extended toward the ceiling supporting the weight directly above the upper portion of your chest. Hands should be in a comfortable position about shoulder width apart. Movement – lower the weight slowly toward your chest until it touches then back up again in a slow controlled motion. Note – You can do this with dumbbells…

Use a flat bench and dumbbells. Lay on your back with a dumbbell in each hand. Rest the dumbbells on your shoulders and chest before and after each set. Starting position – Press the dumbbells up toward the ceiling with your palms facing each other and the weight touching. keep your arms slightly bent. Movement – Making sure not to bend or straighten your arms at the elbows, lower the weight directly out to the side until it is even with your shoulders. Then bring it back to the starting position in the exact opposite motion. Note – This exercise…

Put a dumbbell on the floor beside a flat bench. Lay across the flat bench with only your shoulders touching the bench so that the dumbbell is above your head. Starting position – Reach back over your head and grasp the dumbbell under the top plate and lift the weight up over your chest with your palms facing up and arms straight. Movement – Lower the weight over your head toward the ground without bending your arms, as far as you can making sure to stretch out completely. Then bring it back up over your chest again.

Lay down with your chest on the floor and your hands on the floor (palms down) beside your shoulders. Push on the floor and straighten your arms keeping your body and legs stiff using only your toes and palms to keep your body off of the floor. Then bend your arms and lower your chest until it touches the floor then push it back up again.

Dips require parallel bars to be done correctly. Starting position – Balance yourself up on a set of parallel bars with your arms straight and knees bent. Movement – Bend your arms and lower yourself, leaning slightly forward, until your chest is at the same level as your hands. Then push yourself back up to the starting position. Note – For many people this exercise gets to be a little easy so you can add weight using a special belt with weights hanging off of it.

This exercise can be done either standing or sitting and with either dumbbells or a barbell. Sitting with a barbell is the preferred method though. Starting position – start seated with the barbell resting on a rack behind your neck, grip the barbell evenly with hands about shoulder width apart. Movement – lift the weight directly above your head without locking your arms into the straight position. Then lower the weight back down behind your head slowly. Note – Keep your back straight and flexed.

This exercise can be done either standing or sitting and with either dumbbells or a barbell. Standing with a barbell is the preferred method though. Starting position – just like the behind the neck press except with the weight in front of your head. When using a barbell it can rest on your upper chest. Movement – lift the weight directly above your head without locking your arms into the straight position. Then lower the weight back down to your chest slowly. Note – Keep your back straight and flexed.

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