Chin Ups

Chin Ups

1.)Stand under a pull-up bar and hold on to it.
2.)Keep your arms straight and simply hang off the bar, keeping your body vertical. Do not rock or sway back and forth.
3.)Do not arch your back. Unless you're taller than the bar, keep your knees straight and together.
4.)Pull your chest up toward the bar by bending your arms. The motion should be smooth. Keep your hands at the same position on the bar.
5.)Pull your body up so that your chin can reach over the pull-up bar.
6.)Pause and then begin lowering yourself back down.
7.)Slowly begin straightening your arms and lowering yourself toward your starting position..
8.)Pause once you've lowered yourself completely back to the hanging position, then repeat the exercise

Dumbell Chest Fly

Dumbbell Chest Fly
1.) Laying on your back, hold the dumbbells up right above the chest, with feet flat on the bench.
2.) Slowly lower the weights down out and laterally to the side. (make sure to bend elbows to take stress of the chest muscle.
3.) Continue down and out until reaching your range of movement or until feeling discomfort.
4.) In a slow determined manner pull the weights up to the beginning position and exhale.

Incline Press

Incline press
1.) Adjust backpad to proper position
2.) Adjust the press arm to a comfortable position for the exercise
3.) Grasp the handles with both hands and lift the weight by pressing the arm away from you
4.) Return to the initial position