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Diagonal Incline Dumbbell Flies:

A DEFINED UPPER CHEST HELPS BRING OUT YOUR OVERALL CHEST.

1-This is also a great chest isolation dumbbell workout. First lie down on your back on a flat bench holding a dumbbell in each hand. Hold the weights with arms straight on top of your chest elbows slightly bent.

2-Slowly lower them opening up your chest stretching the muscles practicing a fly like movement. Keep your arms rigid throughout your set and squeeze on the way up like you are hugging something between your chest and stretch on the way down.

3-Note  the movement is similar to an incline dumbbell fly but instead of bringing you arms together in a straight regular fly motion you are doing the dumbbell flies in a V motion. Please see picture for correct form!

NFM

Decline Bench Press:

CREATE THE CUTS ON THE BOTTOM OF YOUR CHEST DEFINING IT.

1-Lie down on your back on a decline bench and hold 2 dumbbells at the top of the chest along your body, palms out. The decline of the bench can vary depending on what part of the lower chest you want to focus on. Standard is 45 degrees we do it at also at 60 degree angle.

2-Push the dumbbells straight up straightening your elbows but not locking them. Squeeze muscles when contracting making sure the weights do not hit each other. Then return to starting position and repeat.

3- For chest and all muscles the rule is to exhale when you contract and inhale when you stretch.

NFM

Incline Bench Press:


I LIKE TO USE A SLIGHTLY HIGHER INCLINE THEN USUAL TO HELP DEVELOP UPPER CHEST MUSCLES.

1-Lie down on your back on an incline bench and holding a dumbbell in each hand at the top of your chest, palms out. The incline of the bench can vary depending on what part of the upper chest you want to focus on. Standard is 45 degrees we do it at 60 degrees.

2-Push the dumbbells straight up straightening your elbows but not locking them. Squeeze muscles when contracting making sure the weights do not hit each other. Then return to starting position and repeat.

3- For chest and all muscles the rule is to exhale when you contract and inhale when you stretch.

NFM

Flat Bench Flies:


A SINGLE JOINT WORKOUT FLIES ARE A GREAT WAY TO HELP ISOLATE THE MUSCLES IN YOUR CHEST

1-This is a great chest isolation dumbbell workout. First lie down on your back on a flat bench holding a dumbbell in each hand. Hold the weights with arms straight on top of your chest elbows slightly bent.

2-Slowly lower them opening up your chest stretching the muscles practicing a fly like movement. Keep your arms rigid throughout your set and squeeze on the way up like you are hugging something between your chest and stretch on the way down.

3-Note that when you squeeze you exhale and when you stretch you inhale.

NFM

Flat Dumbbell Bench Press:


TO BUILD A GOOD BASE FOR YOUR CHEST THE FLAT DUMBBELL PRESS IS ON TOP

1-Lie down on your back on a flat bench and hold 2 dumbbells at the top of your chest along your body, palms facing your feet.

2-Push the dumbbells straight up straightening your elbows but not locking them. Squeeze muscles when contracting making sure the weights do not hit each other. Then return to starting position and repeat.

3- For chest and all muscles the rule is to exhale when you contract and inhale when you stretch.

NFM