Dumbbell Incline Fly
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky
Dumbbell Incline Breeding
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing away from you. As you
Dumbbell Incline Bench Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have
Dumbbell Fly
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at
Dumbbell Decline Fly
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands
Dumbbell Decline Bench Press
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width. Once at shoulder width, rotate
Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of
Dumbbell Around Pullover
Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
Decline 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. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out
Chest Dip
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arm’s length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a
Cable One Arm Lateral Bent-over
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in one hand. Step forward in front of pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet
Cable Lying Fly
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys. Lay flat on the bench and keep your feet on the ground. Have someone hand you the handles on each hand. You will grab each single handle attachment