CHEST

UPPER

INCLINE BARBELL BENCH PRESS

  1. Adjust the bench to a 30-45 degree angle, it should be in a rack with adjustable spotters, especially if lifting heavy weights
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Grip the bar with the hands slightly wider than shoulder width apart, plant the feet securely on the ground, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked to 45 degrees
  4. Lift the bar from the rack, gradually lower down to the chest, pause and press it until the arms are extended, with the hands above the shoulders

INCLINE DUMBBELL BENCH PRESS

  1. Adjust the bench to a 30-45 degree angle
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Lie back onto the bench whilst kicking the dumbbells up using the knees either one or both at a time, plant the feet securely on the ground, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked to 45 degrees
  4. Press the dumbbells so the arms are extended, hands above the shoulders
  5. Gradually bring the arms back down, as low as comfortable and hold

INCLINE DUMBBELL FLYE

  1. Adjust the bench to a 30-45 degree angle
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Lie back onto the bench whilst kicking the dumbbells up using the knees either one or both at a time, plant the feet securely on the ground, retract the shoulder blades and ensure a tight core at all times
  4. Move up until the shoulder blades are on the edge of the top of the bench
  5. Keeping the elbows slightly bent, gradually lower the dumbbells in an arc motion until they are inline with the chest and hold
  6. Move the dumbbells back up in the arc motion and squeeze at the top

FLAT/INCLINE NECK PRESS

  1. Adjust the bench so that it is flat or at a 30-45 degree angle, it should be in a rack with adjustable spotters
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Grip the bar with the hands slightly wider than shoulder width apart, plant the feet securely on the ground, retract the shoulder blades, ensure a tight core at all times and allow the elbows to flare outwards
  4. Lift the bar from the rack, gradually lower down so that it is just above the neck, pause and press it until the arms are extended, with the hands above the shoulders
  5. A light weight should be used for this exercise as the elbows flare outwards, which puts the shoulders in a weak position and tests flexibility

MIDDLE

FLAT BARBELL BENCH PRESS

  1. Adjust the bench so that it is flat, it should be in a rack with adjustable spotters, especially if lifting heavy weights
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Grip the bar with the hands slightly wider than shoulder width apart, plant the feet securely on the ground, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked to 45 degrees
  4. Lift the bar from the rack, gradually lower down to the chest, pause and press it until the arms are extended, with the hands above the shoulders

FLAT DUMBBELL BENCH PRESS

  1. Adjust the bench so that it is flat
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Lie back onto the bench whilst kicking the dumbbells up using the knees either one or both at a time, plant the feet securely on the ground, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked to 45 degrees
  4. Press the dumbbells so the arms are extended, hands above the shoulders
  5. Gradually bring the arms back down, as low as comfortable and hold

FLAT DUMBBELL FLYE

  1. Adjust the bench so that it is flat
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Lie back onto the bench whilst kicking the dumbbells up using the knees either one or both at a time, plant the feet securely on the ground, retract the shoulder blades and ensure a tight core at all times
  4. Keeping the elbows slightly bent, gradually lower the dumbbells in an arc motion until they are inline with the chest and hold
  5. Move the dumbbells back up in the arc motion and squeeze at the top

CABLE FLYE (MIDDLE, UPPER, LOWER)

  1. Adjust both sides of the cable pulley appropriate to the area of the chest being targeted (the attachment should be in line with the shoulders for the upper chest, the centre of the chest for the middle and at the bottom for the lower chest)
  2. Choose the appropriate weight by moving the pin
  3. Grab both cable attachments and attach a handle, move a couple of steps forward so the arms almost extended
  4. Keep the shoulder blades retracted, core tight, arms slightly bent and adopt a split leg stance
  5. Move the cables forwards and down, straight or up in an arc motion, pausing and squeezing the chest at the top
  6. Gradually return to the start position, feeling the stretch on the chest

PEC DEC (MIDDLE, UPPER, LOWER)

  1. Adjust the pec dec machine so it is set to target the chest
  2. Take a seat facing away from the bench, grab both handles and whilst keeping the shoulder blades retracted, core tight and feet planted on the floor, move the handles together in an arc motion, pause and squeeze the chest at the top
  3. Gradually return to the start position, feeling the stretch on the chest

PUSH UP (MIDDLE, UPPER, LOWER)

  1. Get down on all fours, place the hands down firmly, shoulder width apart, keep the core tight, back flat and squeeze the glutes
  2. Place the feet so that the toes are on the floor (to target the middle chest) or alternatively use a bench to elevate the feet (to target the upper chest) or elevate the hands (to target the lower chest)
  3. Keeping the core tight, elbows tucked to 45 degrees and head aligned with the body, gradually lower the chest until it nearly touches the floor, pause
  4. The body should remain in a straight line, from head to toe
  5. Push the body back to the start position

DEEP PUSH UP

  1. Place paralettes/push up bars on the floor, shoulder width apart
  2. Get down on all fours, grip the paralettes/push up bars firmly, keep the core tight, back flat and squeeze the glutes
  3. Keeping the core tight, elbows tucked to 45 degrees and head aligned with the body, gradually lower the chest until it nearly touches the floor, pause
  4. The body should remain in a straight line, from head to toe
  5. Push the body back to the start position

PLYOMETRIC PUSH UP

  1. Get down on all fours, place the hands down firmly, shoulder width apart, keep the core tight, back flat, squeeze the glutes and place the feet so that the toes are on the floor
  2. Keeping the core tight, elbows tucked to 45 degrees and head aligned with the body, lower the chest until it nearly touches the floor
  3. Immediately push the body up, using momentum from the downward phase to explosively leave the ground
  4. Add either a clap with the hands or bring the hands up to touch the chest, before returning them in front of the body to stop it hitting the ground
  5. A plyometric box/padding under the hands is advised to absorb any impact

SEATED CABLE FLYE

  1. Adjust both sides of the cable pulley so they are in line with the chest when sitting down and attach handles to the attachments
  2. Choose the appropriate weight by moving the pin
  3. Place a bench adjusted to a 90 degree angle between the two attachments
  4. Grip both the handles, retract the shoulder blades into the bench, keep the core tight and both feet securely planted on the ground
  5. Move the arms together in an arc motion, squeeze the chest at the top
  6. Gradually lower to the start position feeling the stretch in the chest

STABILITY BALL CABLE FLYE

  1. Adjust both sides of the cable pulley so that they are at the bottom, attach handles to the attachments if required for comfort
  2. Choose the appropriate weight by moving the pin
  3. Place a stability ball in between the two attachments, you may need to hold the ball so it doesn’t roll away
  4. Grip both the attachments, lie back onto the stability ball ensuring you are positioned central relative to the cable pulley
  5. Move the arms together in an arc motion, squeeze the chest at the top
  6. Gradually lower to the start position feeling the stretch in the chest

FLOOR DUMBBELL CHEST PRESS

  1. Place a matt on the floor ensuring you have enough space
  2. Choose the appropriate weight from the dumbbell rack and take a seat on the ground
  3. Lie back whilst kicking the dumbbells up using the knees either one or both at a time, without hitting the elbows on the floor
  4. Plant the feet securely, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked to 45 degrees
  5. Press the dumbbells so the arms are extended, hands above the shoulders
  6. Gradually bring the arms back down, just above the floor and hold

SINGLE ARM FLOOR DUMBBELL CHEST PRESS

  1. Place a matt on the floor ensuring you have enough space
  2. Choose the appropriate weight from the dumbbell rack and take a seat on the ground
  3. Lie back and use both arms to get the dumbbell up above the body without hitting them on the floor
  4. Plant the feet securely, retract the shoulder blades, ensure a tight core at all times and keep the elbow tucked to 45 degrees
  5. Press the dumbbell so the arm is extended, use the other arm and core to stabilise the body and stop it from tipping to one side
  6. Gradually bring the arm back down, just above the floor and hold
  7. Ensure you repeat the same number of repetitions on both sides

FLOOR DUMBBELL FLYE

  1. Place a matt on the floor ensuring you have enough space
  2. Choose the appropriate weight from the dumbbell rack and take a seat on the ground
  3. Lie back whilst kicking the dumbbells up using the knees either one or both at a time, without hitting the elbows on the floor
  4. Plant the feet securely, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked to 45 degrees
  5. Lower the arms to the floor in an arc motion, feeling the stretch in the chest and pause
  6. Gradually bring the arms back up in an arch motion to the start position

SINGLE ARM CABLE FLYE

  1. Adjust one side of the cable pulley so the attachment is at the bottom (to target the lower chest) or in line with the chest (to target the middle chest)
  2. Choose the appropriate weight by moving the pin
  3. Grab the cable attachment, attach a handle if required for comfort
  4. Keeping the core tight and arm slightly bent, move the cable up/straight ahead in an arc motion, pause and squeeze the inner chest
  5. Gradually return to the start position, feeling the stretch on the way back
  6. Ensure you repeat the same number of repetitions on both sides

LOWER

DECLINE BARBELL BENCH PRESS

  1. Adjust the bench to a decline, it should be in a rack with adjustable spotters, especially if lifting heavy weights
  2. Use a fixed weight barbell or adjust a barbell with the appropriate weight
  3. Grip the bar with the hands slightly wider than shoulder width apart, plant the feet securely on the ground, retract the shoulder blades, ensure a tight core at all times and keep the elbows tucked to 45 degrees
  4. Lift the bar from the rack, gradually lower down to the lower region of the chest, pause and press it until the arms are extended, with the hands above the shoulders

TRICEP DIP (LOWER CHEST FOCUSED)

  1. Find access to an assisted dip machine/dip handles/parallel bars, adjust the supportive weight if required, more weight providing greater assistance
  2. Take hold of the handles, place the knees on the assistive pad/use the legs to jump up so the arms are extended
  3. Keeping the head up, shoulder blades retracted, core tight and legs crossed underneath the body/placed on the pad, bend the arms, lowering the body as far as comfortable, it’s recommended achieve a 90 degree angle
  4. To emphasise the chest, lean forwards and allow the head and chest to dip towards the handles
  5. Push through the chest, extending the arms to return to the start position
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