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BUTTERFLY/PRESS

Jan 29th, 2012

Dumbbell Press on a Ball:

  1. Lie back on a stability ball pressing shoulder blades against the ball. Walk your feet forward until knees, hips, and shoulders are in line.
  2. Hold dumbbells up in a position straight above chest, elbows extended, turning your hands so that palms face forward. (Do not lock out your elbows at this start position.)
  3. Lower dumbbells so that your elbows come down to either side of your chest. As you lower, turn your forearms so that palms face each other. Elbows should be at a 90-degree angle at this end position.
  4. Raise dumbbells back to the start position.
Butterfly Press Workout Butterfly Press Workout

Dumbbell Fly on a Ball:

  1. Lie back on a stability ball pressing shoulder blades against the ball. Walk your feet forward until knees, hips, and shoulders are in line.
  2. Hold dumbbells directly above you in the same vertical plane as your shoulders; grip involves palms facing inward. This is your start position.
  3. Lower the dumbbells to the sides with your elbows in a fixed, slightly bent position. Dumbbells should not go below the horizontal plane of your shoulders. You’ll feel a stretch of your chest muscles.
  4. Maintain your slightly bent elbows and raise the dumbbells until you nearly bring them together, back to your start position.

Barbell Bench Press:

  1. Lie back on a bench. To protect your back, place feet on bench with knees bent so that your back can remain flat throughout exercise. If you have good control of your back position and prefer to have better stability on the bench, you can place your feet flat on the ground. 
  2. Hold barbell up in a position straight above chest, elbows extended, palms facing away from you. (Do not lock out your elbows at this start position.)
  3. Lower barbell so that your elbows come down to either side of your chest. Elbows should be at a 90-degree angle at this end position.
  4. Raise barbell back to the start position.

Blackbell Fly on incline bench w/feet low

Dumbbell Incline Bench Fly

  1. Lie back on a bench that is set to about a 45-degree incline. Feet are flat on ground.
  2. Hold dumbbells directly above you in the same vertical plane as your shoulders; grip involves palms facing inward. This is your start position.
  3. Lower the dumbbells to the sides with your elbows in a fixed, slightly bent position. Dumbbells should not go below the horizontal plane of your shoulders. You’ll feel a stretch of your chest muscles.
  4. Maintain your slightly bent elbows and raise the dumbbells until you nearly bring them together, back to your start position.  Do not allow your back to arch up from the bench during this exercise.

Bar Press on incline bench w/feet low

Barbell Incline Bench Press:

  1. Lie back on a bench that is set to about a 45-degree incline. Feet are flat on ground.
  2. Hold barbell up in a position straight above chest, elbows extended, palms facing away from you. (Do not lock out your elbows at this start position.)
  3. Lower barbell so that your elbows come down to either side of your chest. Elbows should be at a 90-degree angle at this end position.
  4. Raise barbell back to the start position. Do not allow your back to arch up from the bench during this exercise.

Blackbell Press on flat bench w/feet low

Dumbbell Bench Press:

  1. Lie back on a bench. To protect your back, place feet on bench with knees bent so that your back can remain flat throughout exercise. If you have good control of your back position and prefer to have better stability on the bench, you can place your feet flat on the ground. 
  2. Hold dumbbells up in a position straight above chest, elbows extended, turning your hands so that palms face forward. (Do not lock out your elbows at this start position.)
  3. Lower dumbbells so that your elbows come down to either side of your chest. As you lower, turn your forearms so that palms face each other. Elbows should be at a 90-degree angle at this end position.
  4. Raise dumbbells back to the start position.

 

Blackbell Fly on flat bench w/feet low

Dumbbell Bench Fly

1.     Lie back on a bench. Feet are flat on ground.

2.     Hold dumbbells directly above you in the same vertical plane as your shoulders; grip involves palms facing inward. This is your start position.

3.     Lower the dumbbells to the sides with your elbows in a fixed, slightly bent position. Dumbbells should not go below the horizontal plane of your shoulders. You’ll feel a stretch of your chest muscles.

4.     Maintain your slightly bent elbows and raise the dumbbells until you nearly bring them together, back to your start position. Do not allow your back to arch up from the bench during this exercise.