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| This manual will teach you everything you must do to have a great body. |
Navigation:
Chest
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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Completing the movement:
- Push the weight straight up.
- Exhale on the way up.
- Without a pause at the top, slowly lower the weight.
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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.
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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.
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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.
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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.
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Dips:
- Start this exercise with your arms locked and your knees bent at a 90-degree angle.
- You should have a natural forward lean.
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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.
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Part 1: 
