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| Bench Press |
Preparation
Lie flat on a bench. Dismount barbell from rack over upper chest using wide overhand grip.
Execution
Lower weight to chest. Press bar upward until arms are extended. Repeat.
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| Incline Press |
Preparation
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell.
Execution
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
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| Smith Machine Press |
(Superset)
Preparation
Lie on an incline bench. Dismount barbell from rack over upper chest using wide a overhand grip.
Execution
Lower weight to chest. Press bar upward until arms are extended. Repeat.
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| Cable Flye High to Low |
Attach two D handles to the high pulleys
Grasp each of the handles, and position yourself in the center of the towers
Take a step forward, stand with a staggered stance for better balance, lean the torso forward
Execution
Bring the two handles together by contracting the chest, as if you were hugging a tree
Slowly reverse the movement back to the starting position
Repeat for the desired number of repetitions
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| Low Crossover |
Start with two pulleys set in the bottom position and have your palms facing forward.
Your upper arms should be at about a 30 degree angle away from your sides.
Execution
Using your upper chest to pull your arms up and in, raise the handles up and together so that they come together at shoulder level or slightly higher.
The path of the cables will draw an upside-down V.
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| Weighted Dips |
Grab the bars and jump up. Balance yourself with locked elbows.
Execution
Lower your body by bending your arms. Lean your torso slightly forward.
Go down until your shoulders are below your elbows at the bottom.
Lift your body back up to the starting position by straightening your arms.