TECHNIQUES FOR ALL KIND OF WORK
OUTS:
CHEST
Barbell
Bench Press - Medium Grip
Lie back on a flat bench. Using a medium width grip
(a grip that creates a 90-degree angle in the middle of the movement between
the forearms and the upper arms), lift the bar from the rack and hold it
straight over you with your arms locked. This will be your starting position.
From the starting position, breathe in and begin
coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the
starting position as you breathe out. Focus on pushing the bar using your chest
muscles. Lock your arms and squeeze your chest in the contracted position at
the top of the motion, hold for a second and then start coming down slowly
again. Tip: Ideally, lowering the weight should take about twice as long as
raising it.
Repeat the movement for the prescribed amount of
repetitions.
When you are done, place the bar back in the rack.
Drop
Push
Position low boxes or other platforms 2-3 feet apart
Move to a pushup position between them, supporting
yourself by placing your hands on the boxes.
With good posture, drop from the platforms by
pressing up and moving your hands to shoulder width, cushioning your landing by
absorbing the impact through the arm.
Butterfly
Sit on the machine with your back flat on the pad.
Take hold of the handles. Tip: Your upper arms
should be positioned parallel to the floor; adjust the machine accordingly.
This will be your starting position.
Push the handles together slowly as you squeeze your
chest in the middle. Breathe out during this part of the motion and hold the
contraction for a second.
Return back to the starting position slowly as you
inhale until your chest muscles are fully stretched.
Repeat for the recommended amount of repetitions
PUSHUPS
Lie on the floor face down and place your hands
about 36 inches apart while holding your torso up at arm’s length.
Next, lower yourself downward until your chest
almost touches the floor as you inhale.
Now breathe out and press your upper body back up to
the starting position while squeezing your chest.
After a brief pause at the top contracted position,
you can begin to lower yourself downward again for as many repetitions as
needed.
Incline
Dumbbell Press
Lie back on an incline bench with a dumbbell in each
hand atop your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help push the dumbbells
up, lift the dumbbells one at a time so that you can hold them at shoulder
width
Once you have the dumbbells raised to shoulder
width, rotate your wrists forward so that the palms of your hands are facing
away from you. This will be your starting position.
Be sure to keep full control of the dumbbells at all
times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and
then start slowly lowering the weight. Tip Ideally, lowering the weights should
take about twice as long as raising them.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the dumbbells back on your
thighs and then on the floor. This is the safest manner to release the
dumbbells.
Decline
Dumbbell Flyes
Secure your legs at the end of the decline bench and
lie down with a dumbbell on each hand on top of your thighs. The palms of your
hand will be facing each other.
Once you are lying down, move the dumbbells in front
of you at shoulder width. The palms of the hands should be facing each other
and the arms should be perpendicular to the floor and fully extended. This will
be your starting position.
With a slight bend on your elbows in order to
prevent stress at the biceps tendon, lower your arms out at both sides in a
wide arc until you feel a stretch on your chest. Breathe in as you perform this
portion of the movement. Tip: Keep in mind that throughout the movement, the
arms should remain stationary; the movement should only occur at the shoulder
joint.
Return your arms back to the starting position as
you squeeze your chest muscles and breathe out. Tip: Make sure to use the same
arc of motion used to lower the weights.
Hold for a second at the contracted position and
repeat the movement for the prescribed amount of repetitions.
Incline
Cable Flye
To get yourself into the starting position, set the
pulleys at the floor level (lowest level possible on the machine that is below
your torso).
Place an incline bench (set at 45 degrees) in
between the pulleys, select a weight on each one and grab a pulley on each
hand.
With a handle on each hand, lie on the incline bench
and bring your hands together at arm’slength in front of your face. This will
be your starting position.
With a slight bend of your elbows (in order to
prevent stress at the biceps tendon), lower your arms out at both sides in a
wide arc until you feel a stretch on your chest. Breathe in as you perform this
portion of the movement. Tip: Keep in mind that throughout the movement, the
arms should remain stationary. The movement should only occur at the shoulder
joint.
Return your arms back to the starting position as
you squeeze your chest muscles and exhale. Hold the contracted position for a
second. Tip: Make sure to use the same arc of motion used to lower the weights.
Repeat the movement for the prescribed amount of
repetitions.
STRETCHING
AFTER WORK OUT
Dynamic Chest Stretch
·
Stand with your hands together, arms extended directly in front of you. This
will be your starting position.
· Keeping your arms
straight, quickly move your arms back as far as possible and back in again,
similar to an exaggerated clapping motion. Repeat 5-10 times, increasing speed
as you do so.
Elbows Back
·
Stand up straight.
·
Place both hands on your lower back, fingers pointing downward and
elbows out.
· Then gently pull
your elbows back aiming to touch them together.
