CHEST DUMBBELL EXERCISES

Flat Chest Presses
[Works the pectorals, triceps and the anterior deltoid (front of shoulder).]
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.
Incline Chest Presses
[A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.]
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.
Flat Chest Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.

Incline Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.