Dumbbell Flat banch press performing 

Step 1 :- First of all to make your pectorial muscle then to start flat 

dumbbell press, lift the back of the bench at 90° angle means you Lie on 

a bench in straight direction you  put your feet on the floor.. Then take 

dumbbells and lift them to your shoulder level .All exercise should look 

up as your eyes do and ready for this exercise.

 Step 2 :-Then at the second steps , you are at the starting point, take a 

deep breath and squeeze the dumbbells up so that they wiil be just above

the shoulders at the top point.( see on this image ). Elbows move strictly

 in the plane of the shoulders and are always directed to the side. At 

the top point arms are fully straightened and the weights are strictly 

above the shoulders. Once the dumbbells reach shoulder level immediately

 change direction and squeeze the dumbbells up again without a pause. 

So repeat the exercise and do & do more for better results according 

to bodyclubs team workout training plan

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Incline Barbell chest presson 

You also know that incline barbell chest press exercise mainly primary muscle group are chest and secondary muscle group are serratus anterior, shoulders, traps-lower, traps-upper and all triceps muscle are include. The main benefits of this exercise are the incline variation of the classic barbell chest press targets the upper area of the pectoral muscles. As a bodybuilder, the incline should also be the first exercise in chest training so the main step for doing this exercise are following below:-

Step 1:- At first you need the incline table, a longchest 

barbell and weight. Set incline table at 45 degree angle 

and sit on back raise end of the bench (see image). 

Take a barbell on both hands and shoulder-width 

apart. It is same as plain barbell chest press.

Step 2:- .keep your chest as you begins bending your

elbows and pulling the barbell down towards your ches

t. The barbell should not touch your chest at the

bottom of your lift. After that repeat it of 3 to 4 sets

of 15, 12, 10, and 8 should be done for better results. 

Keep your shoulder blades together and your shoulder 

back as you press straight up, back to the starting 

position.

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