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Bench Press |
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Position yourself on a bench press. Place
your hands far enough apart that your forearms are perpendicular to the
ground.
Slowly lower the bar until it touches your lower chest. Do not bounce.
Instead, pause for a split second to stop all momentum and then drive
the bar up to the top and squeeze your pecs hard. Do not lock your elbows.
Avoid arching, twisting and moving your feet. (
asas pergerakan 1) |
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Incline Bench Press |
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Lie face up on an incline bench. Grasp the
bar with your hands far enough apart that your forearms are perpendicular
to the ground.
Lift the bar off the rack and push it up until your elbows almost lock.
Slowly lower the weight to your upper chest, pause slightly, and then
press the weight back up until your elbows almost lock. This movement
keeps constant tension on the pectorals. When working out on the incline,
it is extremely important to have complete control of weight at all times.
(asas pergerakan 2) |
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Decline Bench Press |
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Lie face up on a decline bench. Grasp a barbell
with both hands slightly wider than shoulder width.
Lift the bar off the rack and push it up, over your chest, until your
elbows almost lock. Lower the weight slowly and controlled to your lower
chest and then press it back up over your chest until your elbows almost
lock. Throughout the movement, keep your elbows pointed outward, to keep
the chest muscle fully involved, and keep your head stationary and on
the bench. For variety, this lift can be performed using dumbbells. |
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Dumbbell Presses |
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Lie face up on a flat bench with your feet
positioned firmly on the floor. Hold a dumbbell in each hand with your
palms facing forward.
Press the dumbbells straight up, directly above your head. Lower the weights
toward your chest. Keep the weights positioned high on the pectorals.
Concentrate on keeping the weights fully balanced and under control. Lower
the weights as far as you can and feel a complete stretch in the pectorals.
Press the dumbbells back up above your head until your arms are extended.
Avoid arching your back, moving your feet, and raising the dumbbells unevenly.
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Dumbbell Flies |
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Lie face up on a bench holding dumbbells in
each hand, palms facing each other, arms extended straight above your
chest. 
Lower the dumbbells out and down to the side in a wide arc. Lower them
as far as possible so your pectorals are stretched to their maximum. Your
palms should remain facing each other. Bend your arms slightly to reduce
stress on the elbows. Pause slightly at the bottom of the movement and
then lift the weights back up following the same arc. Another way to explain
this movement would be to open and close your arms as if you were giving
a big hug. At the top of the movement, flex your pectorals hard for a
count of two before lowering the dumbbells for your next "rep."
Dumbbell flies are effective for shaping and defining but not for building
mass. To stress the lower pectorals, perform this lift on a decline bench.
* Tidak sesuai bagi beginer |
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Pull-Overs |
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Lay face up and sideways across a flat bench
so the middle to upper part of your back is on the bench and your head
and neck are extended off the bench and tilted slightly back.
Grasp a dumbell with bar between thumb and forefinger and one hand overlapping
the other. Press your arms straight up over your chest while keeping your
"gluts" well below the bench. Next, lower the dumbell over your
head to within a couple of inches of the floor. Exhale as you lower the
weight. Raise the weight back to the starting position. |
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Pec-Deck Flies |
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Sit or stand with your back against the back
pad of a "pec" deck. Press your forearms firmly against the
arm pads and then bring the pads together by contacting your pectorals.
Return to the starting position using a slow, controlled motion. |
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Standing Cable Crossover |
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Grasp the handles of two overhead pulleys
with a palms-down grip and with your arms slightly above shoulder level.
Bend forward from the hips at approximately a 10 degree angle while maintaining
the normal curvature of the spine. While keeping your arms relatively
straight, begin moving your arms downward. As you approach your sides,
bring your arms slightly in front of your body until your hands meet or
cross slightly. Squeeze momentarily and then slowly return to the starting
position. * Tidak sesuai bagi beginer |