Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

Army Fitness Handbook – 13 – Resistance Exercises – Chest

Resistance Exercises – Chest

Bench Press
Preparation

Lie supine on bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip. Can be performed with dumbbells, on smith machine or press machine.

Execution

Lower weight to upper chest. Press bar until arms are extended. Repeat.

Decline Bench Press
Preparation

Lie supine on decline bench with feet under leg brace. Dismount barbell from rack over the chest using a wide oblique overhand grip. Can be performed with dumbbells, on smith machine or decline bench machine.

Execution

Lower weight to upper chest. Press bar until arms are extended. Repeat.

Incline Bench Press
Preparation

Lie supine on incline bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip. Can be performed with dumbbells, on smith machine or incline bench machine.

Execution

Lower weight to upper chest. Press bar until arms are extended. Repeat.

Incline Shoulder Raise
Preparation

Lie supine on incline bench. Dismount barbell from rack with a shoulder width overhand grip. Position barbell over the upper chest with elbows extended. Can be performed with dumbbells, on smith machine or incline press machine.

Execution

Raise shoulders toward bar as high as possible. Lower shoulders to bench and repeat.

Chest Dip Machine
Preparation

Mount a wide dip bar with an oblique grip. Step down onto assistance lever. Can also be performed on parallel bars, with or without weight.

Execution

Push body up with elbows away from body and hips slightly bent. Lower body until chest is slightly stretched. Repeat.

Lying Fly
Preparation

Grasp two opposing high pulley dumbbell attachments. Lie supine on bench, in the middle and perpendicular to both pulleys. Slightly bend elbows and internally rotate shoulders so elbows are back. Can also be performed on lying fly machine.

Execution

Bring cable attachments together in a hugging motion with elbows in a fixed position and shoulders internally rotated so elbows are to the sides. Return to starting position until chests muscle are stretched. Repeat.

Cable Crossover
Preparation

Grasp two opposing high pulley dumbbell attachments. Stand in the middle and perpendicular to both pulleys. Bend hips, knees and elbows slightly. Internally rotate shoulders so elbows are back initially.

Execution

Bring cable attachments together in a hugging motion with elbows in a fixed position and shoulders internally rotated so elbows are to the sides. Return to starting position until chest muscles are stretched. Repeat.

Pullover
Preparation

Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and fix elbows 15 degrees to 30 degrees throughout exercise.

Execution

Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.

Pec Deck Fly
Preparation

Sit in machine with back on pad. If available, push foot lever until padded lever moves forward. Place forearms on padded lever. Position upper arms approximately parallel. Release foot lever.

Execution

Push levers together. Return until chest muscles are stretched. Repeat.


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