Chest Excersise

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#1 Incline Dumbbell Presses

For developing your upper pecs, put the weight training bench at a 25- to 30-degree angle; that's where you'll get the maximum weight lifting emphasis. Lift the weight to shoulder level, keeping your upper arms parallel to the ground and your elbows at about 90 degrees.

The Weight Training Exercise: Follow a triangular motion as you are lifting weights. The weights should meet at the midline of your body above your chest and shoulders. Visualize a smooth weight lifting motion, and focus on the "squeeze" of the chest. Lower the weight more slowly than you lift it. Accentuating the eccentric (or lowering) phase will enhance your weight lifting strength and coordination.

Caution: Don't push the weight out over your stomach or behind your head. Keep it vertical.

#2 Flat Dumbbell Presses

The Weight Training Exercise: Start lifting weights with your upper arms parallel to the ground, and keep your wrists tight and straight. Move the weights upward in a smooth triangular motion until they meet above the center line of your body. Follow this same path down until your upper arms are slightly below parallel to the ground. Never move too fast during the weight lifting exercise; stay in control and focus on proper form.

Caution: Don't lift your head or your shoulders off the bench.

Weight Lifting
Incline Dumbbell Flyes
#3 Incline Dumbbell Flyes

Set your incline bench at a 25- to 30-degree angle, and start in the same position you used with the incline dumbbell presses.

The Weight Training Exercise: Use a grip with your palms facing each other. As you raise the weight, try to follow a triangular motion, but this time put an arc into it. Your arms will arch down and out and then up and in. Make sure this weight lifting motion goes directly against gravity, not out over your stomach.