Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 2!

This manual will teach you everything you must do to have a great body.

Navigation:

Part 1: Introduction
Part 2: Key Terms
Part 3: Dieting
Part 4: Nutrition
Part 5: Supplements
Part 6: Getting In Shape
Part 7: Steps To Success
Part 8: Exercises
Part 9: Planning
Part 10: Appendix

Chest

Bench Press: Lie on the bench with a slight arch in your back. As you pick the bar up, your hands should be slightly wider than shoulder width. Feet flat on the floor. Take a breath as you lower the weight.	Completing the movement: Slowly lower the weight. Touch the bar to the middle of your chest. Without pausing at the bottom or bouncing the weight off your chest, push the weight up to the starting position. Exhale as you push the weight off your chest.

Incline Bench Press: This is a variation of regular bench press. Using an incline bench, lie back and place your hands slight wider than shoulder width apart. Feet flat on the floor. The bench should be at a 45-degree angle.	Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom exhale and force the weight the starting position. You should feel your chest muscles flexing.

Dumbbell Bench Press: Place two dumbbells next to your feet. Grab one dumbbell and rest it on your leg. Now pick up the other and rest it on your leg. All in one movement, lie back on the bench and put the dumbbells in their starting position, as shown in the picture below. Your feet should be flat on the floor.	Completing the movement: Push the dumbbells straight up. Exhale as you push the weight up. Lower the weight and inhale. You should be back to the starting position. Without pause, begin the next repetition.

Incline Dumbbell Bench Press: Find two dumbbells and set them next to your feet. One dumbbell at a time, pick them up and place them on your thigh. All in one movement, lie back on the bench and put the dumbbells in the starting position. Your feet should be flat on the floor.	Completing the movement: Push the weight straight up. Exhale on the way up. Without a pause at the top, slowly lower the weight.

Dumbbell Flyes: Place two dumbbells next to your feet. Pick up one dumbbell and place it on your thigh, now pick up the other and place it on your thigh. All in one motion, lie back on the bench and place the dumbbells in the starting position as pictured below. Your feet should be flat on the floor.	Completing the movement: As you push the weights up, you will slightly turn your wrists in and touch the dumbbells at the top. Exhale on the way up. Without a pause slowly lower the weights. Take a breath in as you are lowering the weights. You should feel a stretch as you lower the weights, but do not lower the weights past the horizontal plane of your chest.

Incline Dumbbell Flyes: Place two dumbbells next to your feet. Pick up one dumbbell and place it on your thigh, now pick up the other and place it on your thigh. All in one motion, lie back on the bench and place the dumbbells in the starting position as pictured below. Your feet should be flat on the floor.	Completing the movement: As you push the weights up, you will slightly turn your wrists in and touch the dumbbells at the top. Exhale on the way up. Without a pause slowly lower the weights. Take a breath in as you are lowering the weights. You should also feel a stretch here, but do not lower the weight past the starting position.

Dips: Start this exercise with your arms locked and your knees bent at a 90-degree angle. You should have a natural forward lean.	Completing the movement: Slowly lower yourself to the down position. Inhale on the way down. You should feel a good stretch in your chest at the bottom position. Without pausing, raise yourself and exhale on the way up.