1. Basic Weight Training Developing the Chest and Shoulders
Chapter 6

2. Let us run the risk of wearing out rather than rusting out.
— Theodore Roosevelt

3. Exercises for the Chest Muscles
Bench press
Barbell incline press
Dumbbell incline press
Push-ups and modified push-ups
Dumbbell flys
Machine flys
Cable crossovers
Pullovers
Decline-bench press

4. Bench Press Major Muscles: pectoralis major, triceps, anterior deltoid
Lie on bench with feet flat floor.
Grasp bar slightly more than shoulder width apart.
Spotter helps move the bar over your chest.
Lower bar in a straight line slightly below your nipples (end of the breast bone).
Push the weight straight up to starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

5. Machine Chest Press Major Muscles: pectoralis major, triceps, anterior deltoid
Adjust machine to fit.
Select weight.
Grasp handles with palms out.
Keep elbows in.
Extend arms fully.
Return to starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

6. Barbell Incline Press Major Muscles: pectoralis major, triceps, anterior deltoid
Lie on incline bench.
Grasp the bar slightly more than shoulder width apart.
Spotter helps move bar over upper chest.
Press bar upward perpendicular to the floor.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

7. Dumbbell Incline Press Major Muscles: pectoralis major, triceps, anterior deltoid
Place dumbbells on thighs and boost them chest level using your legs.
Keeping the dumbbells high on the chest, press them overhead.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

8. Push-ups Major Muscles: pectoralis major, triceps, anterior deltoid, core muscles
Starting position
Standard push-ups: Start in the push-up position with your body supported by your hands and feet.
Modified push-ups: Start in the modified push-up position, with your body supported by your hands and knees.
Lower your chest to the floor with your back straight.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

9. Dumbbell Flys Major Muscles: pectoralis major, anterior deltoid
Lie on incline bench, holding the dumbbells together at arms length elbows bent slightly and palms facing.
Lower dumbbells to the side of your chest, in-line with your ears.
Return to starting position using same path.
Keep your chest high and head on bench.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

10. Machine Flys (Pec Dec) Major Muscles: pectoralis major, anterior deltoid
Sit on the machine with your back flat against the seat.
Adjust the wings (arms) at 90°. Place forearms on the pads (or grasp handles)and draw wings toward the middle until they touch.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

11. Barbell Pullovers Major Muscles: pectoralis major, latissiumus dorsi
Lie on your back with head should over the end of the bench.
Grasp barbell with hands about 8 inches apart.
With arms bent slightly, lower the bar behind your head and reach toward the floor.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

12. Exercises for the Shoulder Muscles
Overhead press (military press)
Behind-the-neck press
Raises
Incline reverse dumbbell laterals
Pec deck reverse laterals
Incline reverse dumbbell rows
Upright row

13. Standing Press Major Muscles: deltoids, triceps, trapezius
Begin with weight at chest (via clean or from racks).
Keeping the back straight, push the bar overhead with elbows extended fully.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

14. Behind the Neck Push Press Major Muscles: deltoids, triceps, trapezius, gluts, quads, core
Begin with weight on your back (from racks).
Keeping the back straight, drive with your legs and push the bar overhead with elbows extended fully.
Return to the bar carefully to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

15. Shoulder Raises Major Muscles: deltoids
Lateral raise: Keeping back straight, lift dumbbells to the side to shoulder level (builds middle deltoids).
Front raises: Keeping back straight, lift dumbbells in front of you (builds front deltoid).
© 2007 Thomas Fahey
© 2007 Thomas Fahey

16. Rear Shoulder Raises Major Muscles: rear deltoids
Rear raise: Keeping back straight, lift dumbbells to the rear as far as possible.
© 2007 Thomas Fahey

17. Incline Reverse Dumbbell Laterals Major Muscles: deltoids, rhomboids
Lie face down on an incline bench with back straight and arms extended to the front of you.
Raise your straight arms to the side and hold this position for 1-2 seconds.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

18. Incline Reverse Dumbbell Rows Major Muscles: deltoids, rhomboids, biceps
Lie face down on an incline bench with back straight and arms extended to the front of you.
Pull the dumbbells toward you until they reach your waist, then hold for 1-2 seconds.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

19. Upright Rows Major Muscles: deltoids, biceps, trapezius
Using a pronated grip, grasp a barbell with hands close together and stand with the weight at waist level.
Pull the weight to the upper part of your chest.
Return to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

20. Exercises for the Shoulder Rotator Cuff Muscles: supraspinatus, teres major, infraspinatus, and subscapularis
Dumbbell external rotation
Dumbbell internal rotation
Empty-can exercise

21. Dumbbell External Rotation Major Muscles: infraspinatus and teres minor
Lie on your side on a bench, resting on one elbow.
Bend your other elbow halfway (90 degrees), keeping the elbow tight to the rib cage.
Slowly lower the weight, and then lift it back to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

22. Dumbbell Internal Rotation Major Muscles: subscapularis
Lie on your back on a bench with your elbow bent halfway (90 degrees) and held tightly against your side and with your hand extended over your chest.
Slowly lower the weight to your side, and then slowly lift it back to the starting position.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

23. Empty Can Exercise Major Muscles: deltoid, supraspinatus
Stand, hold a dumbbell in each hand.
Keeping your arms straight, raise your arms to shoulder height, move them horizontally about 30 degrees, and rotate them inwardly as much as possible so that the palms are facing the floor.
Slowly lower and raise the weights through a 45-degree arc. It should look as if you are emptying liquid from two cans.
© 2007 Thomas Fahey
© 2007 Thomas Fahey

24. Basic Weight Training Developing the Chest and Shoulders
Chapter 6