JGS Workout Tool

CHEST

Chest Workouts – Bodyweight

Chest Dips

Chest Dips

  1. Hold your body with arms locked above the equipment
  2. Lower your body slowly while leaning forward, flare out your elbows
  3. Raise your body above the bars until your arms are locked.

Pushups

Pushups

  1. Place your hands firmly on the ground, directly under shoulders.
  2. Flatten your back so your entire body is straight and slowly lower your body
  3. Draw shoulder blades back and down, keeping elbows tucked close to your body
  4. Exhale as you push back to the starting position.

Incline / Decline Pushups

Incline / Decline Pushups

  1. Place your hands firmly on the ground, directly under shoulders.
  2. Flatten your back so your entire body is straight and slowly lower your body
  3. Draw shoulder blades back and down, keeping elbows tucked close to your body
  4. Exhale as you push back to the starting position.

Chest Workouts – Dumbbells

Dumbbell Bench Press

Dumbbell Bench Press

  1. Lay flat on the bench with your feet on the ground. Raise the dumbbells until you have straight arms.
  2. Lower the dumbbells to your mid chest
  3. Raise the dumbbells until you’ve locked your elbows.

Inlcine / Decline Dumbbell Bench Press

Inlcine / Decline Dumbbell Bench Press

  1. Lay 30 – 45 degrees on the bench. Raise the dumbbells until you have straight arms.
  2. Lower the dumbbells to your mid chest
  3. Raise the dumbbells until you’ve locked your elbows.

Dumbbell Flyes

Dumbbell Flyes

  1. Lay flat on the bench and place your feet on the ground.
  2. Begin the exercise with the dumbbells held together above your chest, elbows slightly bent.
  3. Simultaneously lower the weights to either side.
  4. Pause when the weights are parallel to the bench, then raise your arms to the starting position.

Incline / Decline Dumbbell Flyes

Incline / Decline Dumbbell Flyes

  1. Raise or lower the bench to a 30 – 45 degree angle
  2. Lay on the bench and set your feet on the ground.
  3. Raise the dumbbells with straight arms then slowly lower them to about shoulder width.
  4. Raise them again until your arms are locked and at the starting position again.

Chest Workouts – Barbell

Barbell Bench Press

Barbell Bench Press

  1. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
  2. Lower the bar to your mid chest
  3. Raise the bar until you’ve locked your elbows.

Incline / Decline Barbell Bench Press

Incline / Decline Barbell Bench Press

  1. Position the bench between 30 and 45 degrees.
  2. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
  3. Lower the bar to your mid chest
  4. Raise the bar (slowly and controlled) until you’ve locked your elbows.

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