"One Officer One Sport"Series 14
Training on chest muscle
Dumbbell Bench Press
Muscle: Pectorals Major & Triceps
(Figures 1 & 2)
- Lie on your back on a bench.
- Hold a dumbbell in each hand. Palms should face forward.
- Bend elbows at a 90-degree angle so that upper arms are parallel to the ground.
- Slowly push the dumbbells up above the middle of your chest until elbows slightly bent.
- Slowly lower the dumbbells. Your elbows should end up slightly below your shoulders.
Figure 1
Figure 2
Barbell Incline Bench Press
Muscle: Upper Pectorals & Triceps
(Figures 3 & 4)
- Set the incline bench about a 30 to 45 degree angle.
- Sit on the bench with feet flat on the floor and back firmly against the bench.
- Hold the bar slightly wider than shoulder width apart. Bend elbows at a 90-degree angle.
- Slowly raise the bar over your upper chest. Keep your elbows slightly bent.
- Slowly lower the bar. Your elbows should end up slightly below your shoulders.
Figure 3
Figure 4
Dumbbell Fly
Muscle: Pectorals Major
(Figures 5 & 6)
- Lie on your back on a bench and hold a dumbbell in each hand.
- With palms facing each other, slowly lower the dumbbells out to your sides in a semi-circular motion until your elbows are level with your shoulders with elbows slightly bent (about 120 degrees).
- Slowly raise the dumbbells directly above your chest until your arms are almost straight with palms facing each other.
- When returning to the starting position, be sure to lower the dumbbells in a slow and controlled fashion. Elbows return to slightly bend in order to release the pressure.
Figure 5
Figure 6
Dumbbell Pullover
Muscle: Thoracic cavity & Serratus anterior
(Figures 7 & 8)
- Head and upper back lie on a bench with feet flat on the floor.
- Use both hands to grasp the dumbbell and hold it above your chest by extending your arms upwards. Keep your elbows slightly bent.
- Lower the weights behind your head towards the floor and go as low as possible without feeling any pain.
- Slowly raise the dumbbell above your chest. Elbows should always be locked in slightly bent position.
Figure 7
Figure 8
Pec Deck Fly
Muscle: Pectorals Major & Triceps
(Figures 9 and 10)
- Sit at the machine with your back firmly against the pad.
- Place forearms on the handles with both palms facing forward. Position your upper arms approximately parallel to the ground.
- Slowly push the handles towards the centre of your body until both arms almost touch.
- Slowly move your arms out to your sides to return to the starting position.
Figure 9
Figure 10