Bent Arm Dumbbell Pullover

(Primary muscles: pectorals, serratus anterior, and latissimus dorsi)

Place dumbbell on end of flat exercise bench. Lie across the bench with only the upper back and shoulders in contact with it. Your feet should be set at shoulder width apart. Reach to the side and place the palms of your hands against the underside of the upper set of the plates on the dumbbell. Pull the weight up to a position at straight arms\’ length directly above the shoulders. Simultaneously bend your arms 10-20 degrees while lowering the dumbbell to the rear and downward in a semicircular arc to a position as far behind your head as is comfortably possible. Without bouncing in the bottom position of the movement, slowly return the dumbbell along the same arc to the starting position exhaling as your raise it.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Barbell Incline Press

(Primary muscles: upper pectoral muscles, anterior deltoids and triceps)

Set the incline bench at an angle range between 15 and 65 degrees. Lie back on the bench and reach up and take an overgrip on the barbell with your hands set 3-6 inches wider than your shoulders on each side. Lift the weight off of the rack and slowly bend your arms and lower the barbell downward until it touches lightly on your upper chest at the base of your neck. Without bouncing the bar off your chest, slowly reverse the movement and press the bar back up to straight arms\’ length.

Note: Low incline angles bear more stress on the upper chest and anterior deltoid muscles. At a higher angle, more stress is shifted to the anterior deltoids and triceps at the expense of the upper chest.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Barbell Decline Press

(Primary muscles: lower-outer pectorals, anterior-medial deltoids and triceps)

Rest a barbell on the support rack of the decline bench. Hook your feet under the restraint bar at the foot of the bench and lie back on the decline bench. Reach up and take an overgrip on the barbell with your hands set 3-6 inches wider than your shoulders on each side. Lift the weight off of the rack and slowly bend your arms and lower the barbell downward until it touches lightly on the chest at the lower edge of the pectorals. Without bouncing the weight off your chest, slowly extend your arms and press the weight back up along the same arc to the starting point.

Note: Most decline benches are set at an angle of about 25-30 degrees. Varying the angle of the bench and the width of the grip will place a different stress on the lower-outer pectorals. Be sure to have a spotter at the head of the bench because the movement places the face and neck in a vulnerable position.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Barbell Bench Press

(Primary muscles: lower and upper pectorals, anterior deltoids and triceps)

Lie on the bench with your shoulders 3-5 inches in front of the uprights. Place your feet flat on the floor on each side of the bench to balance your body on the bench during your set. Take an overgrip on the barbell with your hands set approximately 3-5 inches wider than your shoulders on each side. Straighten your arms to lift the barbell from the rack to a position at straight arms\’ length. Slowly bend your arms and lower the bar downward and slightly forward until it lightly touches the middle of your chest, a couple of inches above the lower pectoral line. Without bouncing the weight off your chest, slowly extend your arms and press the weight back up along the same arc to the starting point.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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