Cable Low Fly
To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand. Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position. With
Cable Incline Fly (on stability ball)
Start off setting up handles on two low pulley cable machines and placing an exercise ball in between the machines. Grab onto the handles with a neutral, hammer grip, and sit down on the ball. Slowly walk your feet out in front of you so that your legs are extended out in front of
Cable Bench Press
Place a flat bench between two low cable pulleys. Grasp both stirrups and lie supine (on your back) on the bench, feet flat on the floor. Position the stirrups to the sides of your chest, with your elbows bent and tucked in to your torso at a 45-degree angle. Exhale as you press the
Cable Standing Fly
Grasp two opposing high pulley dumbbell attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees. Bend elbows slightly and internally rotate shoulders so elbows are back initially. Bring cable attachments together in hugging motion with elbows in fixed position. Keep shoulders internally rotated so elbows are pointed upward
Barbell Wide Bench Press
Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the
Barbell Incline Bench Press
Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding
Barbell Guillotine Bench Press
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position. As you breathe in, bring the
Barbell Decline Bench Press
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you
Barbell Bench Press
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From
Assisted Chest Dip (kneeling)
For this exercise, you will need access to assisted machine bars. Place yourself onto the machine, select a weight which you are comfortable with (more weight Is easy, less weight is difficult). While breathing in, lower yourself slowly using your elbows. With your torso leaning forward around 30 degrees or so and your elbows