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Band Resisted Push-ups, Decline DB Bench Press, Chest Press Machine, Pec Deck

Band Resisted Push-ups

band resisted push ups
  • Use a band tough enough to provide decent resistance, while still allowing full extension.
  • Loop the band around each arm and across the mid-tricep.
  • Perform either on a low barbell or on the floor.

Decline Dumbbell Bench Press

decline dumbbell bench press

  • This hits the sternocostal head.
  • Make sure legs are secured!
  • Palms facing away, forearms perpendicular to floor.
  • Drop the weights after the set, rather than trying to lower gently.

Chest Press Machine

chest press machine

  • Set the seat so handles are at chest height.
  • If possible, set the handles forward so you don’t need to start with your elbows too far behind you.
  • Wrists stay straight the whole time, elbows never above wrists.
  • Breathe out as you push and breathe in as you return it.

Pec Deck Flyes

pec deck flyes

  • Adjust the handles so that at full range of motion the chest is lightly stretched.
  • Slight bend in the elbows, rotate shoulders so the elbows are behind you and keep them at wrist and shoulder height.
  • Head and back against the pad, smoothly bring to centre and back.
  • Breathe out as you pull together, and breathe in as you return.

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Original Chest Article