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#3 CHEST - At Home
Whether you always work out at home, or you have an adjustable bench, a barbell and dumbbells at home for days you don’t feel like trekking to the gym, we offer you effective workouts with minimal equipment.
>> Don’t do the incline barbell press at home unless you have a spotter; if you’re by yourself, replace this with dumbbell incline presses, which are just as effective.
>> If your bench doesn’t decline, try putting a 45-pound plate under one end of the bench (don’t stack plates more than one high, for safety reasons).
Whether barbell or dumbbell, incline presses target the often-lagging upper pec region.
Incline Barbell Press
START: Lie on an incline bench and grasp the racked barbell with a moderate-width grip, palms facing the ceiling. Lift the bar off the rack and raise it until your arms are fully extended.
MOVE: Bend your elbows to lower the bar to just below your neck; at the bottom, your elbows should be out and away from your body but slightly in front of your shoulders. Contract your chest muscles and extend your elbows to press the bar up until your elbows are almost locked out.
Incline Dumbbell Flye
START: Set an incline bench at a 45-degree angle. Grasp a pair of dumbbells and sit on the bench so that your back is flush against the pad. To start, raise the weights directly over the centre of your upper chest so that your arms are nearly straight, palms face each other and the dumbbells touch.
move: Keep your elbows bent slightly throughout and begin lowering the dumbbells out and down to your sides in an arc. When your upper arms are in roughly the same horizontal plane as your torso, your palms should face the ceiling. Retrace the same path to raise the weights, squeezing them together by forcefully contracting your chest muscles.
One-arm Dumbbell Flat-bench Press
START: Grasp a dumbbell and lie face up on a flat bench. Extend your arm to lift the weight directly above your chest.
MOVE: Bend your elbow to lower the dumbbell to a point just outside of but in the same horizontal plane as your chest. Your elbow should be out to your side and slightly in front of your shoulder joint. Press the weight back up and in by simultaneously squeezing your pec and fully extending your arm. Finish your reps and repeat with your other arm.
Decline-bench Dumbbell Flye
START: Lie on a decline bench holding a dumbbell in each hand. To start, raise the weights directly above the lower half of your chest so that your arms are nearly straight, your palms face each other and the dumbbells touch.
MOVE: Keep your elbows bent slightly throughout and begin lowering the dumbbells out and down to your sides in an arc. When your upper arms are in roughly the same horizontal plane as your torso, your palms should face the ceiling. Raise the weights back up in an arc, retracing the path of descent. Squeeze the weights up and together by forcefully contracting your chest muscles.
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