Exercises for the Chest from Peter's Principles
Incline Dumbell Press
Using a bench set to a 45 degree angle, lay down so your head and back are supported. Grasp the dumbells so they are slightly wider than shoulder width (picture 1). Your upper arm should be almost perpendicular to your body. Extend the arms and press the weights straight towards the ceiling. Stop just short of locking your elbows (picture 2). Lower the weights at a controlled pace and repeat for 10-15 repetitions. This exercise is great for the upper part of the chest, the triceps and the front of the shoulder. For variety, you can set the bench to a flat position.
Incline Dumbell Fly
Using a bench set to a 45 degree angle, lay down so your head and back are supported. Extend your arms so they are above your chest with your palms facing together (picture 1). Bend the elbows slightly. Maintain this angle at the elbow throughout the entire movement. Lower the weights out to the side stopping just before the upper arm reaches parallel to the floor (picture 2). Raise the weights back to the starting position. Try to squeeze the muscles of the chest as if you were hugging a barrel. The fly works the center of the chest and the front of the shoulder. This can also be done with a flat bench.
BOSU Push Up
This is an advanced movement that is great for the chest. It takes one of the oldest exercises, the push up, and amplifies the intensity. Turn the BOSU so it is ball side down and grasp the handles. Assume the traditional push up position (picture 1). Your arms should be straight. Lower yourself towards the BOSU, stopping at 90 degrees at the elbow (picture 2). Extend the arms and push back up to the starting position. This is great for the chest, triceps and shoulders. It also works your core muscles. This can also be done with your knees on the floor to reduce the intensity.
"BEFORE BEGINNING ANY EXERCISE PROGRAM,
PLEASE CONSULT YOUR PHYSICAN"
NOTE:
Exercise is a physical activity that has a potential physical risk. Peter, his staff and all of his affiliates are not responsible for any injury that could occur from exercise.
