Chest Dip (on dip-pull-up cage)
Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Don’t forget to inhale. Exhale as you
Dumbbell Pullover on Exercise Ball
Start by sitting on an exercise ball with a dumbbell in each hand. Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. Extend the dumbbells behind your head pointed out right in front of you, then
Cable Standing Up Straight Crossovers
To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should
Barbell Decline Pullover
Position a loaded barbell on the floor, at the head end of a decline bench. Lie supine (on your back) on the decline bench and hook your feet under the foot pads. Pick the barbell up from by your head using a narrow pronated (overhand) grip and press it up over your chest. Keeping your
Lever Incline Hammer Chest Press
Sit on seat with upper chest just above grips on lever. If available, push foot lever until handles are within grasping range. Grasp handles with wide oblique overhand grip and position elbows out to sides. Release foot lever. Press lever until arms are extended. Return weight until shoulders or chest feels slightly stretched. Repeat.
Assisted Weighted Push-up
Start by holding a plate with both hands at chest level. Lower yourself down into a kneeling position and bring the plate behind your head. Take one hand off the plate and bring it down to the floor to help support your body while you place the weight on your back. Extend your legs
Suspension Fly
Adjust the straps to an appropriate height. The lower the position the more difficult the movement will be. Lean into the handles with your arms out in front of you, bracing your feet against a stable object if necessary. Your body should be straight, spine neutral, and your arms extended and palms facing each
Cable Standing Chest Press
Stand between two shoulder-height pulleys, facing away. Grasp a stirrup (handle) in each hand, step forward, and stand with a staggered stance. Position the stirrups to the sides of your chest. Raise your elbows so that they are out to the sides (though not so high as to be horizontal). Keeping your body upright
Lever Lying Chest Press (plate loaded)
Lie supine on bench with chest under lever bar. Grasp lever bar with wide oblique overhand grip. Press bar until arms are extended. Lower weight to upper chest. Repeat.
Weighted Svend Press
Stand erect with your chest out and shoulders back, maintaining the natural arch in your back. Your knees should be unlocked, feet hip-width apart. Press a pair of light-weight plates in place against each other isometrically in front of you with a palms-in/fingers forward grip about shoulder height. Extend your arms directly out in
Superman Push-up
As an optional advanced starting technique, fall forward from standing into a push-up position. Keep your core tight and body straight as your hands make contact with the ground. Otherwise, get in the top position of a push-up, with your arms extended, back and neck in a straight line, and core tight. This will be
Lever Seated Fly
Sit up tall. Relax the neck and shoulders. Feet should be flat on the floor. Grab the handles so that your palms are facing front. Press the arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed. Once the arms are