Exercise Description Target Muscle Group Chest Secondary Muscles Shoulders , Arms Exercise Type Strength Equipment Required Dumbbell Experience Level Beginner Compound/Isolated Compound Force Type Pull Target Muscles: Chest Standing Chest Fly Overview The main muscles targeted in standing chest flyes are the pectoralis major and minor. These muscles make up the bulk of the chest and are responsible for its shape and size. By working these muscles with chest flyes, you can develop a strong, toned chest. Additionally, standing chest flyes also work the shoulders and triceps. As such, they are a great exercise for developing upper body strength. How to Do It Start by standing with your feet shoulder-width apart and your knees bent. Hold a dumbbell in each hand at shoulder level with your palms facing in. From here, open your arms out to the sides and then bring them back together in front of you. Repeat this motion for the desired number of reps. Standing Chest Fly Tips First, be sure to keep a slight bend in your knees throughout the exercise. This will help you maintain balance and stability. Secondly, be sure to keep your core engaged and your back straight. This will help you avoid injuries and keep your form in check. Finally, be sure to keep your palms facing each other throughout the exercise. This will ensure that you are properly working the chest muscles. If you are new to this exercise, start with light dumbbells and gradually increase the weight as you get stronger. Additionally, be sure to perform the exercise slowly and with control. This will help you avoid injury and ensure that you are properly working the muscles.

Exercise Description Main Target Muscles Chest Secondary Target Muscles Shoulder, Triceps Workout Type Strength  Gym Gear Dumbbell  Fitness Level Intermediate  Compound/Isolated  Isolated  Power Move  Push Target Muscles: Chest Dumbbell Chest Press Overview The dumbbell chest press is a great exercise to build your upper body strength. With dumbbells, you need to be more focused while performing exercises. You need to stabilize the weight in each hand, and hence, the exercise works great for both sides of your chest. The exercise helps in developing strength in your entire torso. It also prepares you well for other exercises such as overhead press, barbell bench press, etc. The exercise also helps in improving your range of motion and induces massive muscle gains. How to Do It Lie on a bench with a dumbbell in each hand. Your hands should be on the sides of your shoulders. Press your feet into the ground. Press the weight above your chest by extending your arms completely. Bring them down, and you can lower them below shoulder level. Do the same for ten reps. Dumbbell Chest Press Tips Avoid colliding your dumbbells at the top of the movement. Make sure that your back is not arching. You must press your feet to the ground too. Start with a lightweight and increase it gradually. Pay attention to your breathing throughout the exercise.

Exercise Description Main Target Muscles Chest Secondary Target Muscles Abs, Shoulders, Triceps Workout Type Strength Gym Gear Bodyweight Fitness Level Intermediate Compound/Isolated Compound Power Move Push Target Muscles: Chest, Core, Shoulders, Triceps Walk the Floor to Pushup Overview The walk the floor to pushup is a slight variation of traditional pushups. It’s a plyometric exercise that targets the chest, shoulders, core and triceps. This workout is effective for pushing muscles of the upper body. Its purpose is to strengthen the upper parts of the body. How to Do It? Place your hands on the floor by bending at the hips. Your shoulders should be width-apart with a couple of inches in front of your feet. With your body in a pushup position, walk your hands forward and do a pushup. Now get back to standing by walking your hands to your feet. Walk the Floor to Pushup Tips First of all, take a standard pushup position. Your hands should be on the ground under your shoulders. Start the push up by bringing your right feet 6 inches forward and performing a push up. Do the same for the left hand and feet, and do a pushup. Repeat for desired number of reps