The push up is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms. Pushup exercise develops the pectoral muscle, triceps, and shoulders.
Push Up Technique & Execution
In a prone position, place your hands flat on the floor at slightly wider than shoulder width (you can use different width of hand positions to perform a wide range of pushups)
Keep your body straight, and feet together
Lower yourself until your elbow form a 90 degree angle, then push yourself back up to starting position
Peck Deck Fly (Machine Flies)
Peck deck flies can be used as variations of the dumbbell flies and incline dumbbell fly exercises.
Peck Deck Fly Technique & Execution
Sit on a peck deck machine, with your back planted firmly against the back support
Grasp the handles and start the motion with your arms extended to your two sides
Contract your pectoral muscles and bring the handles together and give a good squeeze at the peak of the rep
Bring the handles back to starting position
Parallel Bar Dips Exercise
Bar dips mainly targets the chest muscles and also involving the triceps muscles.
Parallel Bar Dip Technique & Execution
Position yourself in between the parallel dip bars
Cross your feet behind you, and lean forward slightly (the more forward you lean, the more stress you place on your chest muscles)
Starting with your arms extended, lower yourself in a controlled motion - go down as far as possible
At the bottom, press back up to the starting position
If you find it difficult performing dips with your body weight, you can perform assisted dips on a dip machine, or have a training partner spot you. As you progress, you can add additional weight to your bar dips exercise by holding dumbbells between your legs, or attaching additional weight to your body with a weight belt.
