Barbell Bench Press
Set up on a flat bench with your feet flat on the floor. Pull your shoulder blades together and lie back on the bench The barbell should be grasped slightly outside of shoulder width Lift the barbell off the rack and move it to the starting position above the middle of your chest Lower the bar in a controlled manner until is just touches your chest Raise the bar back up until your arms are straight and your elbows are locked Repeat for the desired number of reps This movement can also be performed on an incline or a decline bench. Incline will target the upper chest a little more, while decline will target the lower chest.
Dumbbell Bench Press
On a flat bench with your feet flat on the floor, grab a dumbbell in each hand Starting position is the arms above the middle of the chest with palms facing forward Lower the weights by bending your elbows until they’re at a 90 degree angle, upper arms parallel to the floor Push the weight back to the starting position in a controlled manner Repeat for the desired reps As with the traditional bench press, this movement can also be performed on an incline bench to target the upper chest or a decline bench to target the lower chest.
Dumbbell Flys
Grab a dumbbell in each hand and lie down on a flat bench with your feet flat on the floor Lift the dumbbells over your chest with a slight bend in your arms – this is the starting position Lower the dumbbells either side of your chest in an arc motion, maintaining the slight bend in the arms Return the dumbbells to the starting position in a controlled fashion Repeat This movement can also be performed on an incline or decline bench, targeting the upper and lower chest respectively.
Straight Arm Dumbbell Pullover
Set up by lying on a flat bench
with your feet on the floor and your head at the end of the bench Grab a single dumbbell and raise it over your chest, holding it with both hands Keeping your arms and elbows as straight as possible, lower the weight in an arc over your head towards the ground Return the dumbbell to the starting position above the chest in a controlled manner
Close Grip Barbell Bench Press
Lie down on a flat bench with your
feet flat on the floor Grasp the bar inside shoulder width, placing the hands approximately 14” apart Raise the barbell over your body and move to the starting position above the middle of your chest Lower the bar until it touches your chest lightly Push the bar back up to the starting position, with your elbows locked and arms straight Repeat for the target number reps
Wide Grip Bench Press
Set up the same as a normal bench
press – flat bench, feet on the floor Hands should be outside shoulder width, a few inches wider than your normal bench press grip Move the bar off the rack and to the starting position above the middle of the chest Lower the bar in a controlled manner until it’s just touching the chest Push the bar back up to the starting position, locking the elbows Repeat
Bent Arm Pullover
Lie on a flat bench with your head hanging slightly over the edge, feet flat on the ground Grab the bar with a narrow grip, hands approximately 14” apart Your elbows should be kept in throughout the motion The starting position is with the arms extended over the chest Slowly lower the bar in a controlled arc over your head and towards the floor Pull the bar back up to the starting position slowly This movement can also be performed with dumbbells if you don’t have access to a barbell
Chest Dips
Stand between the parallel bars
at the dipping station Grip the handles of the bars and set up in the starting position with the arms straight and elbows locked The elbows should remain close to the body and the nips should remain straight Lower your body forward by bending your elbows, leading with the chest as you go down Push yourself back up to the starting position
Cable Crossover
Adjust the cable pulley machine
to shoulder height Grab the handles with both hands and set up about a foot in front of the weights, one foot slightly in front of the other Bring your hands together in front of your chest at a downward angle, maintaining a slight bend in your elbows Pause for a moment as your hands meet in the middle Return to the starting position in a slow, controlled motion
Hammer Grip Incline Bench Press
Set your bench up at a 45 degree
angle Grab a dumbbell with each hand and lie back on the bench with your feet flat on the ground Raise the weights to shoulder height at either side of your chest with your palms facing each other Extend the arms fully, locking out the elbows at the top of the movement Return the weights to the position outside the chest in a controlled manner Repeat
Wide Grip Decline Barbell Pullover
Set your bench to a slight decline,
with the knees slightly higher than your head and your feet on the floor Grab the bar with an extremely wide grip, with the hands close to the plates Starting position is on the upper thighs Raise the barbell up and over your head in an arc towards the floor Return the bar to the starting position in a controlled manner
Barbell Front Raise Pullover
Lie down on a flat bench and
grab the barbell with a medium grip, about 15” apart Lock your arms straight and place the barbell on your upper thighs Keep a tight core while lying flat, raise your arms in an arc over the chest and over and behind your head Return the bar to the starting position in a controlled manner
Incline Cable Flys
Set up a bench at a 45 degree
angle between the cable towers Grab the handles in both hands with the palms facing up Set up with a slight bend in the elbows, squeeze the chest and pull the cables in an arc until the meet in the middle of the chest Pause for a moment in the middle of the movement before returning to the starting position slowly
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