Pectoralis

Body Weight/Gravity * Equipment * Machines

 

Push-Ups

  • Lay face down on mat, with feet together, and toes turned under. Keep shoulders, hips, and knees in a straight line/plank position.
  • Place hands directly under the shoulders. Space hands just wider than shoulder width apart.
  • Bend elbows and lower body toward the floor, until chest is just above the floor, elbows should be bent at a 90˚ angle. Do not rest on the floor.
  • Pause briefly at the bottom position, and then press back up to the starting position.
  • Repeat.

Scorpion Push-Ups

  • Get into push-up position. Align hands under shoulders, feet directly behind you, and rise up on the toes.
  • Inhale and lower body toward the floor, until chest is just above the floor. As you do so, rotate body to the left, bending the right knee and bringing the leg up and over toward the left side. Do not rest on the floor.
  • Pause briefly at the bottom position exhale and push up through arms, bringing leg back to starting position. Then, perform the push-up on the opposite side.
  • Repeat.

 

 

 

BOSU Push-Ups

  • Get into push-up position.
  • Place one hand on top of the BOSU ball and place the other hand directly under the shoulders in a standard push-up position.
  • Lower into pushup position, keeping hips flat and square to the ground. Exhale and push the body up toward starting position.
  • As you push up, step the inside leg (closest to BOSU) out and bring the outside hand (floor position) up onto the BOSU ball, switching the hands from one position to the other bring both feet back together.
  • Lower into pushup position with the new arm on the BOSU ball. Alternate each hand with each pushup.
  • Repeat.

Chest Press with Dumbbells

  • Lie face down on a PhysioBall and secure your feet against a stationary object. Place the PhysioBall under the hips, so that the hip region (waist to mid-thigh) is supported on the ball and the upper body is not. Lace fingers behind head or cross arms across chest.
  • Engage abdominals and pull navel in to stabilize the core. Maintain a neutral (flat to normal) spine. Slowly lower the upper body down towards the ball.
  • Exhale and contract the low back muscles to raise the upper body back up to the starting position.
  • Repeat.

Pec Fly with Bands

  • Secure the band around something stable and at chest/shoulder height.
  • Hold an end in each hand and start with your arms out to the side, just below shoulder height.
  • Keep a small bend in the elbows, exhale and bring arms forward. Hands should meet in front of chest.
  • Inhale and slowly return arm to the starting position, both arms should move parallel to one another throughout the movement. Repeat.

Pec Fly with Dumbbells

  • Lie supine on bench with dumbbells in each hand, with your feet placed firmly on the floor or up on the bench. Maintain a neutral (flat to normal) spine.
  • Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides, palms facing each other into the body.
  • Inhale and lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position, keep the dumbbells parallel with each other during the movement.
  • Exhale and bring dumbbells together in hugging motion until dumbbells nearly touch.
  • Repeat.

Push-Ups with Medicine Ball

  • Get into push-up position.
  • Place one hand on top of the ball and place the other hand directly under the shoulder in a standard push-up position.
  • Lower into pushup position, keeping hips flat and square to the ground. Exhale and push the body up into starting position.
  • Once in starting position roll the ball over to the other side, stopping it with the opposite hand.
  • Repeat the push-up.

Vertical Chest Press with Bands

  • Secure the band around something stable and at chest/shoulder height.
  • Hold handles in both hands so that the bands run along the inside of the arms.
  • Move far enough away so there is tension on the bands. Begin the movement with the arms bent, palms facing down.
  • Press arms straight out in front, keep the band stable. Do not lock the elbows. Don't let the elbows go too far back, stop at a 90˚angle. Keep the motion slow and controlled.
  • May stand with one foot in front of the other (lunge position) for a more stable base.

 

 

 

Chest Press

  • Sit upright with back flat against the back pad, engage abdominals and pull navel inward to stabilize the core.
  • Place feet firmly on the ground, with elbows out to sides just below shoulders. Exhale and press the weight slowly away from chest until arms are almost straight.
  • Keep a slight bend in the elbows. Pause, inhale and then slowly return to a 90 degree elbow bend.
  • Repeat.

Push-Ups * Scorpion Push-Ups * BOSU * Chest Press With Dumbbells * Pec Fly With Bands * Push-Ups With Medicine Ball * Vertical Chest Press With Bands * Chest Press * Return to Top