Chest

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Chest Press (Two Arm): Lie down on the floor and bend your knees so both feet are on the floor. Grasp the Body Bar® in an overhand grip with hands slightly wider than shoulder width. Bar begins directly over the chest with arms straight. Bend elbows out to the sides to bring the bar towards the chest. Extend elbows to return to starting position.

Chest Press (One Arm | Horizontal): Lie down on the floor and bend your knees so both feet are on the floor. Grasp the Body Bar® in an overhand grip with the right hand directly in the center (the left hand can ‘spot’ by holding lightly at the end of the bar). Bar begins directly over the chest with arm straight and right hand lined up over the center of the chest. Bend elbow out to the side to bring the bar towards the chest. At the same time, the bar should be moving out to the side to end with elbow at 90˚. Extend elbows to return to starting position.

Chest Press (One Arm | Lengthwise): Lie down on the floor and bend your knees so both feet are on the floor. Grasp the Body Bar® in an overhand grip with the right hand directly in the center. Bar begins directly over the chest with arm straight and right hand lined up over the center of the chest. Bar is held lengthwise with top of the bar near the head and end of the bar near the knees. Bend elbow out to the side to bring the bar towards the chest. At the same time, the bar should be moving out to the side to end with elbow at 90˚. Extend elbows to return to starting position.

NOTE: The Lengthwise chest press is great for those with shoulder limitations. It’s possible to combine the Horizontal and Lengthwise chest press to provide rotation during the movement. Start in the Lengthwise start position, but as you lower the bar rotate to move into the Horizontal position. As you press back up, rotate to end in the Lengthwise position again.

Pull Over: Lie down on the floor and bend your knees so both feet areLie down on the floor and bend your knees so both feet are on the floor. Grasp the Body Bar® in an overhand grip with hands shoulder width apart (narrow) and place the bar right above your navel. Without extending the elbows, move the bar up and over to finish near the crown of your head. Keeping the elbows bent, return to the starting position.

Chest Fly (Bar On Floor): Lie down on the floor and bend your knees so both feet are on the floor. Place one end of the bar on the floor near your feet, grasp the bar near the center and straighten your arm. Slightly flex the elbow and open the arm out to the side. Return to the starting position.

Chest Fly (Bar Off Floor): Lie down on the floor and bend your knees so both feet are on the floor. Straighten the arm and hold the bar parallel to the bar at the side of the body. Slightly flex the elbow and open the arm out to the side. Return to the starting position.