Build your Chest 10 Exercises to get stronger [Kindle ed.]

Table of contents :
Cover
Summary
Bench press (bar)
Bench press plus pullover (dumbbells)
Bench press plus pullover (dumbbells)
Pullover (dumbbells)
Bench press plus chest expansion (dumbbells)
Chest expansion (dumbbells)
Bench press (dumbbells)
Push-ups with feet elevated (chair or stable support)
Push-ups with elevated hands (two stools or stable supports)
Push-ups, more difficult version

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SUMMARY Bench press (bar) Bench press plus pullover (dumbbells) Bench press plus pullover (dumbbells) Pullover (dumbbells) Bench press plus chest expansion (dumbbells) Chest expansion (dumbbells) Bench press (dumbbells) Push-ups with feet elevated (chair or stable support) Push-ups with elevated hands (two stools or stable supports) Push-ups, more difficult version

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BENCH PRESS (BAR) Do not place too much weight on the bar and keep your lumbar muscles on the mat.

Beginner: not recommended Intermediate: 4 sets of 8 repetitions. Advanced: 5 sets of 8 repetitions.

STARTING POSITION © Morgan Dresse

Lying on your back with knees bent, place your feet as close to your buttocks as possible. Extend your arms in front of your chest to raise the bar.

BEND YOUR ELBOWS © Morgan Dresse

As you breathe in, bend your arms to bring your shoulders as close to the floor as possible without touching it.

EXTEND THE ARMS © Morgan Dresse

As you breathe out, extend your arms to return to the starting position. Repeat.

BENCH PRESS PLUS PULLOVER

(DUMBBELLS) This exercise is performed in four stages, i.e. two respiratory cycles. Try to bring your feet as close to your buttocks as possible to protect your lumbar muscles.

Beginner: 3 sets of 8 repetitions. Intermediate: 4 sets of 8 repetitions. Advanced: 5 sets of 8 repetitions, then gradually increase the weight of the dumbbells.

STARTING POSITION © Morgan Dresse

Lying on your back with knees bent and feet flat on the floor. Place one dumbbell in each hand and extend your arms vertically above your chest.

1st MOVEMENT © Morgan Dresse

As you breathe in, spread your arms on each side of your body without placing them fully on the floor. As you breathe out, raise your arms above your chest and turn your wrists so the dumbbells are horizontal.

2nd MOVEMENT © Morgan Dresse

As you breathe in, lower your arms behind your head without placing them fully on the floor. As you breathe out, raise your arms above your chest to return to the starting position. Repeat.

BENCH PRESS PLUS PULLOVER

(DUMBBELLS) This exercise is performed in four stages. i.e. two respiratory cycles.

Beginner: 3 sets of 8 repetitions. Intermediate: 4 sets of 8 repetitions. Advanced: 5 sets of 8 repetitions, then gradually increase the weight of the dumbbells.

STARTING POSITION © Morgan Dresse

Lying on your back with knees bent and feet flat on the floor. Place one dumbbell in each hand and extend your arms vertically above your chest.

1st MOVEMENT © Morgan Dresse

As you breathe in, bend your arms to bring your elbows as close to the floor as possible without touching it. As you breathe out, extend your arms to return to the starting position and turn your wrists so the dumbbells are horizontal.

2nd MOVEMENT © Morgan Dresse

As you breathe in, lower your arms behind your head without placing them on the floor fully. As you breathe out, raise your arms above your chest to return to the starting position. Repeat.

PULLOVER (DUMBBELLS) Bring your feet as close to your buttocks as possible and try to pull in your abdominals to protect your lumbar muscles.

Beginner: 3 sets of 8 repetitions. Intermediate: 4 sets of 8 repetitions. Advanced: 5 sets of 8 repetitions. Once you have reached the maximum number of sets, gradually increase the weight of the dumbbells if the exercise seems to easy.

© Morgan Dresse

Lying on your back with knees bent and feet flat on the floor. Place one dumbbell in each hand and extend your arms vertically above your chest.

LOWER YOUR ARMS © Morgan Dresse

As you breathe in, lower your arms behind your head without placing them fully on the floor.

RAISE YOUR ARMS © Morgan Dresse

As you breathe out, raise your arms above your chest.

BENCH PRESS PLUS CHEST EXPANSION

(DUMBBELLS) This exercise is performed in four stages, i.e. two respiratory cycles.

Beginner: 3 sets of 8 repetitions. Intermediate: 4 sets of 8 repetitions. Advanced: 5 sets of 8 repetitions.

STARTING POSITION © Morgan Dresse

Lying on your back with knees bent and feet flat on the floor. Place one dumbbell in each hand and extend your arms vertically above your chest.

1st MOVEMENT © Morgan Dresse

As you breathe in, bend your arms to bring your elbows as close to the floor as possible without touching it. As you breathe out, extend your arms to return to the starting position.

2nd MOVEMENT © Morgan Dresse

As you breathe in, spread your arms on each side of your body without placing them fully on the floor. As you breathe out, raise your arms above your chest.

CHEST EXPANSION (DUMBBELLS) Bring your feet as close to your buttocks as possible and try to tense your stomach to protect your lumbar muscles.

Beginner: 4 sets of 8 repetitions. Intermediate: 5 sets of 8 repetitions. Advanced: 6 sets of 8 repetitions. Once you have reached this level, you can gradually increase the weight of the dumbbells.

STARTING POSITION © Morgan Dresse

Lying on your back with knees bent and feet flat on the floor. Place one dumbbell in each hand and extend your arms vertically above your chest.

SPREAD YOUR ARMS © Morgan Dresse

As you breathe in, spread your arms on each side of your body without placing them fully on the floor.

BRING YOUR ARMS TOGETHER © Morgan Dresse

Bring your arms back above your chest as you breathe out.

BENCH PRESS (DUMBBELLS) Your elbows must be aligned and their movement synchronised. Also ensure your lumbar muscles remain on the mat.

Beginner: 3 sets of 12 repetitions Intermediate: 4 sets of 15 repetitions. Advanced: 4 sets of 15 repetitions. More than the number of repetitions, it is the weight which marks the difference between the different levels.

STARTING POSITION © Morgan Dresse

Lying on your back with knees bent, place your feet as close to your buttocks as possible. Place one dumbbell in each hand and extend your arms in front of your chest.

BEND YOUR ELBOWS © Morgan Dresse

As you breathe in, bend your arms to bring your elbows as close to the floor as possible without touching it.

EXTEND YOUR ARMS © Morgan Dresse

As you breathe out, extend your arms to return to the starting position and repeat.

PUSH-UPS WITH FEET ELEVATED

(CHAIR OR STABLE SUPPORT) Try to pull your stomach in and contract your buttocks so you do not relax the position of your pelvis.

Beginner: not recommended Intermediate: 4 sets of 8 to 12 repetitions. Advanced: 5 sets of 12 repetitions.

STARTING POSITION © Morgan Dresse

Your feet are elevated and supported on your toes and your hands are flat on the floor on each side of the mat.

DESCEND © Morgan Dresse

As you breathe in, bend your elbows and descend as low as possible.

RETURN TO ORIGINAL POSITION © Morgan Dresse

As you breathe out, go back up so your arms are completely straight.

PUSH-UPS WITH ELEVATED HANDS

(TWO STOOLS OR STABLE SUPPORTS) Do not lower your chest too low to avoid damaging your back and ensure your pelvis is in the correct position.

Beginner: 4 sets of 10 repetitions. Intermediate: 4 sets of 15 repetitions. Advanced: 5 sets of 15 repetitions.

STARTING POSITION © Morgan Dresse

Kneeling on the mat, place your hands flat on the stools or another stable support. With your feet together, push on your toes and raise your knees to extend your legs.

DESCEND © Morgan Dresse

Contract your buttocks and tense your stomach. As you breathe in, bend your elbows, keeping your back straight.

RETURN TO STARTING POSITION © Morgan Dresse

As you breathe out, push on your hands to go back up until your arms are extended.

PUSH-UPS, MORE DIFFICULT VERSION If you find this exercise difficult, place your feet hip-width apart.

Beginner: 4 sets of 4 repetitions Intermediate: 3 to 4 sets of 8 repetitions Advanced: 4 to 5 sets of 12 repetitions.

STARTING POSITION © Morgan Dresse

Adopt the same position as in the previous exercise: your hands are in front of your chest forming a triangle between your thumbs and index fingers. Your feet are together to make the exercise more difficult.

DESCEND © Morgan Dresse

As you breathe in, bend your elbows, ensuring that your body remains in a straight line.

RETURN TO STARTING POSITION © Morgan Dresse

As you breathe out, push on your hands to go back up until your arms are extended.