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28,311 Users
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Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a g...Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Exercise description by Bodybuilding.com (less)
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20,467 Users
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Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms...Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers together slowly and squeeze your chest in the middle. Return until chest muscles are stretched fully. Repeat. Exercise image and description by Bodybuilding.com (less)
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19,842 Users
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Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by e...Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise. Exercise description by Bodybuilding.com (less)
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13,137 Users
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Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.comSame as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com (less)
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33,244 Users
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Currently 4.1/5 Stars.
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Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. ...Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds in each direction. On the way down do not let the weight stack touch, but stop just before and then go into the next repetition. Do not lock your elbows on the way out. Pick a weight that challenges you but that you can keep perfect technique throughout. Exercise description by Hugo Saner. (less)
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5,618 Users
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Drop down to a push up position so your knees are on the floor and your hands are beneath your shoulders. Tighten your glutes and your abdominals to...Drop down to a push up position so your knees are on the floor and your hands are beneath your shoulders. Tighten your glutes and your abdominals to ensure you have a straight back. Slowly inhale and lower your chest about 4 inches from the floor. Your elbows should stay in line with your wrists. Make sure your head stays in a neutral position. Exercise description and photo by Michael Diebler. (less)
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