Machine Chest Press

Exercise Description:
Machine Chest Press

Instructions:
1) Sit in upright or “bench press” position with back flat against bench and feet flat on floor.
2) Bottom grip position of lever arm should be aligned at the nipple-line (adjust accordingly either seat back and height adjustment, and/or lever arm). Elbows should be flexed at 90°
3) Start position: Press weight forward (use foot-assist if available).
4) Lower weight until upper arm is perpendicular to slightly past perpendicular to body.
Return to start position by pressing weight forward.

 

 

Modifications:

Barbell Bench Press

 

Exercise Description:
Bench Press (dumbbell)

Instructions:
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Exercise Description:
Barbell Bench Press

Instructions:
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
Lower bar to your mid chest area. Press bar up to starting position.