Workout 1
-Barbell Medium Grip Bench Presses-
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-Decline Pushups-
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-Dumbbell Bench Presses-
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Caution: It is advised that you use a spotter for this exercise. You should be in full control of the barbell at all times.
Variations: This exercise can also be performed with the smith machine or on a ball.
-Unilateral Dumbbell Incline Presses-
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-Chest Dips with Forward Bend-
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Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your body weight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt with weighted plates.
-Barbell Medium Grip Bench Presses-
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- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over the midline of your chest with your arms straight but not locked. This will be your starting position.
- Inhale as you bring the bar down slowly until it’s about 1 inch from your chest.
- Exhale and bring the bar back to the starting position by pushing the bar using your chest muscles. Straighten your arms and squeeze your chest in the contracted position. It should take at least twice as long to go down than to come up.
- When you are done, place the bar back in the rack.
-Decline Pushups-
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- Lie on the floor face down and place your hands about shoulder-width apart, arms extended with wrists under shoulders. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale. Picture yourself "pulling" into the ground as you lower.
- Exhale and press your upper body back up to the starting position while squeezing your chest. Engage your ribs as well.
- After a brief pause at the top contracted position, lower yourself downward again to repeat.
-Dumbbell Bench Presses-
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- Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your middle chest with your arms straight but not locked. This will be your starting position.
- As you breathe in, bring the bar down slowly until it is about 1 inch from your chest.
- Exhale as you bring the bar back to the starting position by using your chest muscles. Once arms are straight, squeeze your chest in the contracted position. That’s one rep. When you are done, place the bar back in the rack.
Caution: It is advised that you use a spotter for this exercise. You should be in full control of the barbell at all times.
Variations: This exercise can also be performed with the smith machine or on a ball.
-Unilateral Dumbbell Incline Presses-
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- Lie back on an incline bench with a dumbbell in each hand on top of your thighs with palms of your hands facing each other. Use your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
- Inhale as you bring down the weights slowly to your sides about one inch above your chest. Keep full control of the dumbbells at all times.
- Exhale as you push the dumbbells up using your pectoral muscles until your arms straighten without locking. That’s one rep.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest way to set down the dumbbells.
-Chest Dips with Forward Bend-
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- To get into the starting position, hold your body at arm's length by your sides with your arms nearly locked above the bars. Make sure you have your shoulders pushed down and away from your ears.
- Inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps you focus on triceps recruitment. Lower your body until there is a 90-degree angle formed between the upper arm and forearm.
- Immediately exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your body weight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt with weighted plates.
Workout 2
-Barbell Wide Grip Bench Presses-
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Incline Pushups-
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-Smith Machine Incline Chest Press-
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Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
-Pushups-
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-Decline Dumbbell Chest Flyes-
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Variations: You may want to use a palms facing forward version for additional body designing benefits.
-Barbell Wide Grip Bench Presses-
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- Using a wide grip (about an inch wider than shoulder width on each side), lift the bar from the rack and hold it straight over the midline of your chest with your arms straight but not locked. This will be your starting position.
- Inhale as you bring the bar down slowly until it’s about 1 inch from your chest.
- Exhale and bring the bar back to the starting position by pushing the bar using your chest muscles. Straighten your arms and squeeze your chest in the contracted position. It should take at least twice as long to go down than to come up.
- When you are done, place the bar back in the rack.
Incline Pushups-
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- Stand facing a bench or a sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
- Position your feet away from bench or platform with arms straight, shoulders over wrists and body straight.
- Keeping body straight, lower chest to edge of box or platform by bending arms.
- Push body up until arms are extended. Repeat.
-Smith Machine Incline Chest Press-
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- Place an incline bench directly underneath the smith machine. Place the barbell at a height that you can reach when lying down with your arms almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) slightly wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms straight but not locked. This will be your starting position.
- Inhale and bring the bar down slowly to about an inch from your upper chest.
- Exhale as you bring the bar back to the starting position by pushing the bar using your chest muscles. That’s one rep. Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
-Pushups-
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- Lie on the floor face down and place your hands about shoulder width apart while holding your torso up at arms length, wrists directly in line with shoulders.
- Inhale as you lower yourself downward until your chest almost touches the floor.
- Exhale and press your upper body back up to the starting position while squeezing your chest.
- Keep your core engaged and your body in a straight line the entire time. At the top of the movement, round your shoulder blades towards the ceiling to design the serratus muscles.
-Decline Dumbbell Chest Flyes-
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- Secure your legs at the end of the decline bench and lie down with a dumbbell in each hand on top of your thighs with palms facing each other.
- Once you are lying down, bring the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other with the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- With a slight bend in your elbows, inhale as you lower your arms out to both sides in a wide arc until you feel a stretch in your chest.
- Exhale as you return your arms back to the starting position as you squeeze your chest muscles.
- Hold for a second it the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for additional body designing benefits.
Workout 3
-Barbell Incline Chest Presses-
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Caution: If you are new at this exercise, it is advised that you use a spotter and use a conservative amount of weight to practice proper form.
Variations: You can vary the height of the incline bench if the one you are using is adjustable to target multiple body designing angles.
-Leverage Chest Presses (Machine)-
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-Decline Barbell Chest Press-
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Variations: You can also use dumbbells or exercise bands to perform this exercise.-
-Unilateral Dumbbell Bench Presses-
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Chest Cable Crossovers-
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-Barbell Incline Chest Presses-
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- Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your upper chest with your arms straight but not locked. This will be your starting position.
- As you breathe in, bring the bar down slowly in a straight line until you the bar is about 1 inch from the chest.
- After a second pause, exhale and bring the bar back to the starting position by pushing the bar using your chest muscles.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter and use a conservative amount of weight to practice proper form.
Variations: You can vary the height of the incline bench if the one you are using is adjustable to target multiple body designing angles.
-Leverage Chest Presses (Machine)-
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- From a pushup position, spread your feet wide and anchor them into the footrest or floor. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion. Keep your head up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by pushing leading with the arms and squeezing the chest.
- After a brief pause at the top, return the weight to just before the start position to keep the muscles activated. That’s one rep.
-Decline Barbell Chest Press-
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- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Variations: You can also use dumbbells or exercise bands to perform this exercise.-
-Unilateral Dumbbell Bench Presses-
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- Lie back on a flat bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
- Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
- Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- As you breathe out, push the dumbbells up using your pectoral muscles. Straighten your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner set down the dumbbells.
Chest Cable Crossovers-
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- To get into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Workout 4
-Barbell Medium Grip Bench Presses-
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-Seated Machine Flyes-
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-Decline Dumbbell Chest Press-
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Variations: You can use an exercise band or a barbell to perform this exercise.
-Straight Arm Dumbbell Pullovers-
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Variations: You can perform this exercise using a barbell or an e-z bar instead of dumbbells. Also, if using dumbbells like Powerblocks™, just use a dumbbell in each hand with the palms of your hands facing each other.
-Dumbbell Incline Chest Press-
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-Barbell Medium Grip Bench Presses-
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- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over the midline of your chest with your arms straight but not locked. This will be your starting position.
- Inhale as you bring the bar down slowly until it’s about 1 inch from your chest.
- Exhale and bring the bar back to the starting position by pushing the bar using your chest muscles. Straighten your arms and squeeze your chest in the contracted position. It should take at least twice as long to go down than to come up.
- When you are done, place the bar back in the rack.
-Seated Machine Flyes-
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- Sit on the machine with your back flat on the pad.
- Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
-Decline Dumbbell Chest Press-
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- Secure your legs at the end of the decline bench and lie down with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are lying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Variations: You can use an exercise band or a barbell to perform this exercise.
-Straight Arm Dumbbell Pullovers-
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- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
- Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
- While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Variations: You can perform this exercise using a barbell or an e-z bar instead of dumbbells. Also, if using dumbbells like Powerblocks™, just use a dumbbell in each hand with the palms of your hands facing each other.
-Dumbbell Incline Chest Press-
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- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Workout 5
-Barbell Wide Grip Bench Presses-
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-Reverse Grip Incline Pushup-
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-Pushups-
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-Decline Barbell Chest Press-
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Don't bounce the weight off your chest. You should be in full control of the barbell at all times
-Dumbbell Incline Chest Flyes-
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-Barbell Wide Grip Bench Presses-
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- Using a wide grip (about an inch wider than shoulder width on each side), lift the bar from the rack and hold it straight over the midline of your chest with your arms straight but not locked. This will be your starting position.
- Inhale as you bring the bar down slowly until it’s about 1 inch from your chest.
- Exhale and bring the bar back to the starting position by pushing the bar using your chest muscles. Straighten your arms and squeeze your chest in the contracted position. It should take at least twice as long to go down than to come up.
- When you are done, place the bar back in the rack.
-Reverse Grip Incline Pushup-
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- Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- Place your hands on the bar palms up, with your hands about shoulder width apart.
- Position your feet back from the bar with arms and body straight. This will be your starting position.
- Keeping your body straight, lower your chest to the bar by bending the arms.
- Return to the starting position by extending the elbows, pressing yourself back up.
-Pushups-
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- Lie on the floor face down and place your hands about shoulder width apart while holding your torso up at arms length, wrists directly in line with shoulders.
- Inhale as you lower yourself downward until your chest almost touches the floor.
- Exhale and press your upper body back up to the starting position while squeezing your chest.
- Keep your core engaged and your body in a straight line the entire time. At the top of the movement, round your shoulder blades towards the ceiling to design the serratus muscles.
-Decline Barbell Chest Press-
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- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms straight but not locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times
-Dumbbell Incline Chest Flyes-
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- Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- Extend your arms above you with a slight bend at the elbows.
- Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- Repeat for the recommended amount of repetitions.
Workout 6
-Barbell Medium Grip Bench Presses-
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-Incline Barbell Chest Press-
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Variations: You can use several angles on the incline bench if the one you are using is adjustable.
-Decline Dumbbell Chest Flyes-
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-Wide Grip Barbell Pullover on Decline Bench-
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Variations: You can also use an EZ bar or dumbbells to perform this movement.
--Standing Cable Chest Press-
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-Barbell Medium Grip Bench Presses-
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- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over the midline of your chest with your arms straight but not locked. This will be your starting position.
- Inhale as you bring the bar down slowly until it’s about 1 inch from your chest.
- Exhale and bring the bar back to the starting position by pushing the bar using your chest muscles. Straighten your arms and squeeze your chest in the contracted position. It should take at least twice as long to go down than to come up.
- When you are done, place the bar back in the rack.
-Incline Barbell Chest Press-
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- Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms straight but locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on you upper chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Straighten your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Variations: You can use several angles on the incline bench if the one you are using is adjustable.
-Decline Dumbbell Chest Flyes-
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- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are lying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
-Wide Grip Barbell Pullover on Decline Bench-
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- Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
- When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
- Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
- Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Variations: You can also use an EZ bar or dumbbells to perform this movement.
--Standing Cable Chest Press-
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- Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
- Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
- Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
- Pause at the top of the motion, and return to the starting position.
Workout 7
-Leverage Chest Press (Machine)
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-Incline Push-ups-
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--Decline Barbell Chest Press-
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Variations: You can also use dumbbells or exercise bands to perform this exercise.-
Dumbbell Bench Press-
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Also, beware of letting the bar drift too far forward. You should be in full control of the barbell at all times.
Variations: This exercise can also be performed with the smith machine, ball, or anything available. You have options.
-Pushup Planks-
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-Leverage Chest Press (Machine)
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- From a pushup position, spread your feet wide and move them towards Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
- Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by extending through the elbow.
- After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
-Incline Push-ups-
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- Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
- Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
- Push body up until arms are extended. Repeat.
--Decline Barbell Chest Press-
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- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Variations: You can also use dumbbells or exercise bands to perform this exercise.-
Dumbbell Bench Press-
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- Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your middle chest with your arms locked. This will be your starting position.
- As you breathe in, bring the bar down slowly until it is about 1 inch from your chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Also, beware of letting the bar drift too far forward. You should be in full control of the barbell at all times.
Variations: This exercise can also be performed with the smith machine, ball, or anything available. You have options.
-Pushup Planks-
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Workout 8
-Around the Worlds-
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-Barbell Wide Grip Bench Press-
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Variations: You can use dumbbells for this exercise as well as exercise bands.-
-Decline Pushups-
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-Single Arm Medicine Ball Pushups-
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-Chest Cable Crossovers-
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-Around the Worlds-
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- Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
- Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor. Breathe in as you perform this portion of the movement.
- Reverse the movement to return the weight to the starting position as you exhale.
-Barbell Wide Grip Bench Press-
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- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
Variations: You can use dumbbells for this exercise as well as exercise bands.-
-Decline Pushups-
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- Lie on the floor face down and place your hands about shoulder-width apart, arms extended with wrists under shoulders. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale. Picture yourself "pulling" into the ground as you lower.
- Exhale and press your upper body back up to the starting position while squeezing your chest. Engage your ribs as well.
- After a brief pause at the top contracted position, lower yourself downward again to repeat.
-Single Arm Medicine Ball Pushups-
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- Start in the push-up position on the floor, keeping your hips down and back flat.
- Place one hand on a medicine ball, while your other hand remains on the floor. Keep your feet spread fairly wide to help with stability. This will be your starting position.
- Keeping your body straight, bend your elbows and descend towards the ground, allowing your chest to approach the floor but stop before touching.
- Push back up to full arm extension and repeat for reps.
- Do the next set with the ball on the other side.
-Chest Cable Crossovers-
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- To get into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Workout 9
-Chest Dips with Forward Bend-
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Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
-Barbell Medium Grip Bench Press-
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Variations: This exercise can also be performed with the smith machine.
-Smith Machine Incline Chest Press-
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-Pushups-
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-Decline Dumbbell Chest Press-
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Variations: You can use an exercise band or a barbell to perform this exercise.
-Chest Dips with Forward Bend-
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- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This ensures optimal triceps designing. Lower your body until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
-Barbell Medium Grip Bench Press-
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- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your chest with your arms straight but not locked. This will be your starting position.
- As you breathe in, bring the bar down slowly until it is about 1 inch from your chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Straighten your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Variations: This exercise can also be performed with the smith machine.
-Smith Machine Incline Chest Press-
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- Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms straight but not locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your upper chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
-Pushups-
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- Lie on the floor face down and place your hands about shoulder width apart while holding your torso up at arms length, wrists directly in line with shoulders.
- Inhale as you lower yourself downward until your chest almost touches the floor.
- Exhale and press your upper body back up to the starting position while squeezing your chest.
- Keep your core engaged and your body in a straight line the entire time. At the top of the movement, round your shoulder blades towards the ceiling to design the serratus muscles.
-Decline Dumbbell Chest Press-
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- Secure your legs at the end of the decline bench and lie down with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are lying down, move the dumbbells in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Variations: You can use an exercise band or a barbell to perform this exercise.
Workout 10
-Incline Barbell Chest Press-
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Variations: You can use several angles on the incline bench if the one you are using is adjustable.
-Wide Grip Barbell Pullover on Decline Bench-
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Variations: You can also use an EZ bar or dumbbells to perform this movement.
-Dumbbell Incline Chest Flyes-
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-Seated Machine Flyes-
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-Drop-Set Dumbbell Chest Press-
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Variations: You can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body.
-Incline Barbell Chest Press-
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- Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms straight but locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on you upper chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Straighten your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Variations: You can use several angles on the incline bench if the one you are using is adjustable.
-Wide Grip Barbell Pullover on Decline Bench-
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- Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
- When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
- Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
- Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
- Repeat the movement for the prescribed amount of repetitions of your training program.
- When finished with your set, slowly lower the barbell back down until it is level with your head and release it.
Variations: You can also use an EZ bar or dumbbells to perform this movement.
-Dumbbell Incline Chest Flyes-
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- Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- Extend your arms above you with a slight bend at the elbows.
- Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- Repeat for the recommended amount of repetitions.
-Seated Machine Flyes-
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- Sit on the machine with your back flat on the pad.
- Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
-Drop-Set Dumbbell Chest Press-
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- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90-degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Variations: You can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body.
- Set 1 – chose a weight that you can only do for 4-6 reps
- Set 2 – reduce weight by 10% and do 8-10 reps
- Set 3 – reduce weight by 10% and do 10-12 reps
- Set 4 – reduce weight by 10% and do 12-15 reps
- Set 5 – reduce weight by 10% and do 15-20 reps