Build your Chest 10 Exercises to get stronger

45 Pages·2012·1.225 MB·English

by  Sandrine Coucke-Haddad , Sophie Godard

In your store:
Pilates for Beginners
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UMMARY
Bench press (bar)
Bench press plus pullover (dumbbells)
Bench press plus pullover (dumbbells)
Pullover (dumbbells)
Bench press plus chest expansion (dumbbells)
Chest expansion (dumbbells)
Bench press (dumbbells)
Push-ups with feet elevated (chair or stable support)
Push-ups with elevated hands (two stools or stable supports)
Push-ups, more difficult version
In your store:
Yoga for Beginners
( )
BENCH PRESS BAR
Do not place too much weight on the bar and keep your lumbar muscles on the mat.
Beginner:
not recommended
Intermediate:
4 sets of 8 repetitions.
Advanced:
5 sets of 8 repetitions.
STARTING POSITION
© Morgan Dresse
Lying on your back with knees bent, place your feet as close to your
buttocks as possible. Extend your arms in front of your chest to raise the
bar.
BEND YOUR ELBOWS
© Morgan Dresse
As you breathe in, bend your arms to bring your shoulders as close to the
floor as possible without touching it.
EXTEND THE ARMS
© Morgan Dresse
As you breathe out, extend your arms to return to the starting position.
Repeat.
BENCH PRESS PLUS PULLOVER
( )
DUMBBELLS
This exercise is performed in four stages, i.e. two respiratory cycles. Try to bring your feet as
close to your buttocks as possible to protect your lumbar muscles.
Beginner:
3 sets of 8 repetitions.
Intermediate:
4 sets of 8 repetitions.
Advanced:
5 sets of 8 repetitions, then gradually increase the weight of the dumbbells.