Bench Press

Bench Press:

Starting Position
Lie on a flat bench with feet on the floor for stability. Grip the barbell with your hands spaced slightly wider than shoulder-width apart. Lift the bar off the rack and position right above the sternum.

Lower the bar slowly in the direction of the sternum and until the elbows are slightly below the shoulders. Press the bar back up to the starting position


Dumbbell Press

Dumbbell Press:

Starting Position
Lie on a flat bench with feet on the floor and a dumbbell in each hand. With the palms facing forward, push the dumbbells so that they are directly above the shoulders.

Lower the dumbbells towards the sides of the chest (at the level of the shoulders) then press back up without locking the elbows.


Dumbbell Flys

Dumbbell Flys:

Starting Position
Holding a dumbbell in each hand, lie on a flat bench with feet on the floor for stability. Push the dumbbells upward, directly above the chest. Elbows should be slightlyt bent and the palms should face each other.

Lower the dumbbells to the sides of the chest, at the level of the shoulders. Pull the dumbbells back up to the starting position.


Start

Dips:

Starting Position
Using the parallel dip bars, hold yourself up with the arms fully extended. Bend your knees and cross your ankles behind you and slightly lean your torso forward.

Lower your body slowly until the upper arms are parallel to the floor. Push yourself back up


Start

Modified Pushups:

Starting Position
Lie on the floor face down, bend the knees and cross your ankles. Position the hands sligthly wider than shoulder width apart. Keeping the knees on the floor, straighten your arms pushing yourself upwards without locking the elbows.

Bending the elbows out to the sides, lower your body until your upper arms are parallel to the floor. Push back up.


Start

Pushups:

Position
Lie on the floor face down. Position the hands slightly wider than shoulder width apart. Straightening your arms push yourself upwards without locking the elbows.

Bending the elbows out to the sides, lower your body until your upper arms are parallel to the floor. Push back up

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Pec Dek:

Starting Position
Adjust the seat on a peck fly machine so that when sitting the handles are aligned with the middle chest and slightly below the shoulders. Sitting upright on the machine, grasp the handles with the arms extended out to the sides and the palms facing forward. Keep the lower back in a neutral position and the elbows slightly bent.

In a controlled and smooth movement pull the hands together in front of your chest. Keep the shoulders back and the chest isolated (military chest). Pause and slowly return to the starting position.


Chest Press:

in the seated position , adjust seat height so that the hands are at chest height.
Press out (dont lock elbows) and release back slowly.