CHEST:

• Flat Bench Press Hold the bar at a shoulder width or at a slightly wider grip. If your grip is too narrow you will end up working your triceps. The bar should be positioned over your eyes. Slowly lower the bar down and in towards the top of your chest. Don't allow the weight to touch your chest or bounce the weight at the bottom of the movement. Allow the pectoral muscles to fully stretch before driving the weight back up to the starting position. Remember to inhale deeply on the downward movement and exhale on the pressing motion.
  
  
• Incline Bench Press Perform this exercise in the same manner as the flat bench press but on an incline bench. The angle of the bench should not exceed 45 degrees..
  
  
• Decline Bench Press Perform this exercise in the same manner as the flat bench press but on an decline bench. You will find that the bar will go slightly further down your chest at the bottom of the movement.
  
  
• Dumbbell Fly can be done on a flat or incline bench. With arms slightly bent at the elbows and with you lying flat on a bench, bring the dumbbells down, in a circular motion, below a line going through your chest and parallel to the floor. Push the weight back up until the dumbbells meet. The movement is similar to giving someone a big bear hug. For an added stretch on the downward stroke of the movement, try to pull your shoulder blades back as though you are trying to touch them.
  
  
• Close Grip Bench Press Perform this exercise in the same manner as the flat bench press but with your hands positioned closer together on the bar. Because of the positioning of your hands, you will not be able to lower the weight as low down to your chest.
  
  
• Pull Overs Position your shoulders on the leading edge of a flat bench and your feet, at shoulder width, firmly on the floor. Keep your hips lower than your shoulders throughout the movement. Take a dumbbell and hold it up and over your head with your hands flat against the plate. Inhale deeply and lower the weight down and behind your head. Go as low as you can and feel the full stretch. Raise the weight back up to the starting position and repeat.
  
  
• Dips Grasp the handles of the parallel bars and raise yourself up to the starting position. Keep your elbows close to your body and your hips straight. Lean slightly forward and slowly lower yourself to the lowest position so that you slightly stretch your shoulders. Still leaning forward, push yourself up to the starting position. When you have mastered this form and are comfortable with lifting your own weight, then you can add a weighted belt for added resistance.
  

Please consult with a health professional before undertaking
any program which involves strenuous activity.