CHEST AND BACK : Part 1 (Beginner)

CHEST AND BACK, Part 1: Beginner | Intermediate/Advanced

Do these four beginner exercises for 4 weeks.
  1. WEEK 1: Do 1 set of 10–12 repetitions of each exercise.
  2. WEEK 2: 1 or 2 sets of 10–12
  3. WEEK 3: 2 or 3 sets of 10–12
  4. WEEK 4: 3 sets of 10–12 Increase weights each week

Three-Point Pushup

  1. Get into pushup position your hands set slightly wider than and in line with your shoulderswith your arms straight. Place the ball of your left foot on top of your right heel.
  2. Keep your back flat, and lower your body until your chest nearly touches the floor.
  3. Pause, then push yourself back up to the starting position.

Flat-Bench Fly (Feet Elevated)


  1. Grab a pair of dumbbells and lie on your back on a flat bench, with your hips and knees bent 90 degrees and your feet in the air. Hold the dumbbells over your chest with your elbows slightly bent and thumbs turned toward each other.
  2. Slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor and in line with your ears.
  3. Pause, then lift the dumbbells back to the starting position.

45-Degree Prone Dumbbell Row

  1. Set an incline bench to a 45-degree angle. Grab a pair of dumbbells and lie chest-down against the pad. Let your arms hang straight down from your shoulders and turn your palms so that your thumbs are facing each other.
  2. Bend your elbows and lift your upper arms as high as you can by squeezing your shoulder blades together. Your upper arms should be almost perpendicular to your body at the top of the move. Your forearms should be pointing toward the floor.
  3. Pause, then slowly lower the weights to the starting position.

Pronated Lat Pulldown

  1. Grab a lat-pulldown bar with a shoulder-width, overhand grip.
  2. Moving only your arms, pull the bar down to your chest by squeezing your shoulder blades together.
  3. Pause, then slowly return to the starting position.