Personal Trainer Transformation Guide: Exercise 2!

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

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