Sunday , Apr , 27 , 2003 C.Y. Ellis

Chest training

Push-up
Emphasis: pectoralis major, anterior deltoid, triceps
Lie facedown on the floor with your hands flat on the ground, slightly wider than shoulder-width apart, fingers pointing forward. Push your bodyweight off the ground by straightening your elbows, keeping your abdominals tight and body in a perfect line, supported on your hands and toes. Bend your elbows and lower your chest until your elbows form 90-degree angles and point out to the sides. (Don’t allow your chest to touch the floor.) Hold for a count, then contract your chest and push back up. Repeat.
Tip: If you don’t have enough upper-body strength to perform this exercise, follow the same instructions but keep your knees bent on the floor during the entire movement. This will allow you to perform the exercise with less resistance.

Bench press
Emphasis: pectoralis major, anterior deltoid, triceps
Lie faceup on a bench, grasp a barbell a little wider than shoulder width and raise it slightly above the center of your chest. While contracting your chest, press the bar upward until your arms are fully extended. (Make sure you don’t lock your elbows.) Slowly lower the bar back to the start position and repeat.
Tip: You can emphasize different parts of your chest by changing the angle of the bench. Just elevate one end with a sturdy platform, a box, phonebook, etc. (An incline press will emphasize the upper-chest area; a decline will emphasize the lower-chest area.)


Flye
Emphasis: pectoralis major
Lie faceup on a bench holding dumbbells directly above your chest with your arms fully extended and palms facing in. Slowly lower the weights straight out to your sides, trying to keep most of the motion in your shoulder joints, not your elbows. Lower the weights to a point where you feel a slight stretch in your chest. Next, squeeze your pecs and bring the dumbbells together in a semicircular motion back up to the start position. Repeat.
Tip: Never go too deep with this movement; doing so can overstretch the chest muscles and stress the shoulder joints.