| CHEST |
| BENCH PRESS YOU'LL NEED: a barbell and an exercise bench MUSCLES EXERCISED Chest, shoulders, triceps Lie on the bench with your feet flat on the floor and grasp the barbell with your hands slightly more than shoulder-width apart.To help you concentrate, keep your eyes focused on the center of the bar.Slowly lower the bar to your chest.Keep your elbows out and your hips against the bench. Your back will arch a little, but don't overdo it.Touch the weight to your chest, just above the nipples. Then press it back up until your arms are straight. Don't lock your elbows.Don't lock your elbows at the top of the move. Don't turn your head as you lift. PUSH UP Position yourself facedown on the floor, with your weight supported on your hands and toes. Your hands should be shoulder-width apart, fingers pointed forward. Your feet should be hip-width apart. Keep your arms, back, and legs straight. Bend at the elbows as you slowly lower yourself to the floor. Stop when your chest is an inch from the floor, pause, then push yourself back up to the starting position. |
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