The Life Plan (40 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
DUMBBELL FLY
Benefits:
This exercise shapes and strengthens your chest.
This exercise shapes and strengthens your chest.
To start:
Lie down on an exercise bench with your feet flat on the floor. Draw your navel inward. Grab a pair of dumbbells with palms facing each other.
Lie down on an exercise bench with your feet flat on the floor. Draw your navel inward. Grab a pair of dumbbells with palms facing each other.
1.
Extend your arms above your chest, elbows slightly bent. Pinch your shoulder blades against the pad.
2.
Lower your arms out to your sides to about shoulder level.
3.
Begin to contract your chest muscles to bring your arms together, forming an arc with your arms.
NOTE:
For the at-home workout, lie over a physio ball to do this exercise.
For the at-home workout, lie over a physio ball to do this exercise.
MACHINE PRESS
Benefits:
This exercise shapes and strengthens your chest.
This exercise shapes and strengthens your chest.
To start:
Sit on the seated press machine, with your back firmly against the pad, your feet flat on the floor. Draw your navel inward. Adjust the seat so that machine handles are in line with your upper chest. Grasp the handles with a palms-down grip.
Sit on the seated press machine, with your back firmly against the pad, your feet flat on the floor. Draw your navel inward. Adjust the seat so that machine handles are in line with your upper chest. Grasp the handles with a palms-down grip.
1.
Push against the machine handles and extend your arm in front of you, contracting your chest muscles.
2.
Slowly lower the handles back to the starting position without letting the weight stack touch. Stop when your arms form a 90-degree angle.
INCLINE DUMBBELL PRESS
Benefits:
This exercise shapes and strengthens your chest.
This exercise shapes and strengthens your chest.
To start:
Lie on an incline bench set at approximately a 30- to 45-degree angle. Keep your feet flat on the floor and draw your navel inward. Grab a pair of dumbbells, with a palms-down grip.
Lie on an incline bench set at approximately a 30- to 45-degree angle. Keep your feet flat on the floor and draw your navel inward. Grab a pair of dumbbells, with a palms-down grip.
1.
Extend your arms fully so the dumbbells are directly above your chest almost touching each other. Pinch your shoulder blades against the pad.
2.
Slowly lower the dumbbell to shoulder level. Your elbows should form a 90-degree angle.
3.
Press the dumbbell upward, using your pectoral muscle. Straighten your arms fully and squeeze at the top.
DECLINE DUMBBELL PRESS
Benefits:
This exercise shapes and strengthens your chest.
This exercise shapes and strengthens your chest.
To start:
Lie on a decline bench. Draw your navel inward. Grab a pair of dumbbells, with a palms-down grip. You may need a spotter to hand you the dumbbells.
Lie on a decline bench. Draw your navel inward. Grab a pair of dumbbells, with a palms-down grip. You may need a spotter to hand you the dumbbells.
1.
Extend your arms fully so the dumbbells are directly above your chest almost touching each other. Pinch your shoulder blades against the pad.
2.
Slowly lower the dumbbell to shoulder level. Your elbows should form a 90-degree angle.
3.
Press the dumbbell upward, using your pectoral muscle. Straighten your arms fully and squeeze at the top.
MACHINE FLY
Benefits:
This exercise shapes and strengthens your chest.
This exercise shapes and strengthens your chest.
To start:
Adjust the seat of the machine so that your arms are in line with your shoulders. Sit with your torso erect against the back pad. Place your forearms against the resistance pads. Draw your navel inward.
Adjust the seat of the machine so that your arms are in line with your shoulders. Sit with your torso erect against the back pad. Place your forearms against the resistance pads. Draw your navel inward.
1.
Push the resistance pads toward each other and contract your chest muscles hard at the top of the movement.
2.
Slowly return your arms to start until your elbows are in line with your shoulders.
NOTE:
Make sure your shoulders maintain full contact with the back pad.
Make sure your shoulders maintain full contact with the back pad.
PUSHUPS
Benefits:
This exercise shapes and strengthens your chest.
This exercise shapes and strengthens your chest.
To start:
Place your hands on the floor, slightly wider than shoulder width apart, and extend your legs behind you, your toes on the floor.
Place your hands on the floor, slightly wider than shoulder width apart, and extend your legs behind you, your toes on the floor.
1.
Lower your body by bending your elbows until your upper-arm bicep is parallel to the floor.
2.
Press up until your arms are straight. Stop before you lock your elbows. Return to the starting position.
VARIATION:
If standard pushups are too difficult, place your hands on a low bench.
If standard pushups are too difficult, place your hands on a low bench.
ADVANCED POWER PUSHUP
Benefits:
This exercise shapes and strengthens your chest as well as develops explosive power—a fast burst of maximum effort.
This exercise shapes and strengthens your chest as well as develops explosive power—a fast burst of maximum effort.
To start:
Place your hands on the floor, slightly wider than shoulder width apart, and extend your legs behind you, your toes on the floor.
Place your hands on the floor, slightly wider than shoulder width apart, and extend your legs behind you, your toes on the floor.
1.
Complete a standard pushup with the following timing: slow and controlled on the way down.
2.
Push up as fast as you can, catching a bit of air at the top.
3.
Repeat for the prescribed number of reps.
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