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 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 Straight Arm Pulldown
You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight
Cable Straight Arm Pulldown (with rope)
Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting
Cable Shoulder Press
Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position. Keeping your head and chest up, extend through the elbow to press the handles directly over
Barbell Seated Behind Head Military Press
Set up a barbell on a weight rack, so that it is at the same height as your shoulders when seated. To lessen the stress on your rotator cuffs, you can use a spotter to hand you the barbell when starting this exercise. This exercise can be performed standing. However, for people who suffer
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