Push-up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arm’s length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
Push-Up Medicine Ball
Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place one hand on the top of medicine ball and the other on the floor. Your hands should be shoulder-width apart. Carefully shift your weight forward until your shoulders are positioned directly over your
Lever Chest Press
Sit on seat with chest approximately height of handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.
Lever Chest Press (plate loaded)
Sit on seat with chest approximately height of handles. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.
Single Arm Push-up
Get in the standard Pushup position with feet wider than shoulder-width apart. Place one hand on the ground directly beneath your chest and the other behind your lower back. Straighten your legs behind you, spread them wide, and point your toes into the ground. Keeping your core tight, "screw" the palm of your planted
Smith Bench Press
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the
Dumbbell Straight Arm Pullover
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet
Smith Decline Bench Press
Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will
Smith Incline Bench Press
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a
Dumbbell Pullover
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet
Dumbbell Lying Hammer Press
Lie back on a flat bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder
Dumbbell Incline Palm-in Press
Lay on an incline bench holding a dumbbell in each hand. Begin with your arms extended above your torso with a supinated grip. Your back should be arched, feet driving through the ground, and lats tight. This will be your starting position.] Lower the weights to your chest by flexing the elbows. After a