Alternating Chest Press with Dumbbells
From a supine position on a bench alternate holding one dumbbell with an extended arm and pressing the other.
Alternating Incline Press with Dumbbells
From an incline position on a bench alternate holding one dumbbell with an extended arm and pressing the other.
Army Plank Pushups
From a plank position off your forearms pick up from one hand and then the other until you’re in an full plank position with extended arms. Then drop back to your forearms one arm at a time. Attempt to keep your hips lowered and spine in a neutral position.
Barbell Incline Press
On an incline barbell bench position your hands on the barbell about elbow width apart. Bring the bar down to your mid chest so that your elbows are tucked in slightly before pressing upwards.
Cable Fly’s
With the cable tower pulleys set to chest height grab one handle at a time and bring them into your chest. Step out away from the pulleys and extend your arms at chest level in front of you. Begin the ‘fly’ motion by slightly bending your arms and retracting your arms to open your chest. Protract your arms inwards to use your pectorals.
Close-Grip Incline Press with Dumbbells
From an incline position on a bench press both dumbbells together and extend both arms simultaneously. Start the press from the bottom of your sternum and press the dumbbells over your chin.
Close-Grip Press with Barbell
On a flat barbell bench position your hands on the barbell roughly chest width apart. Bring the bar to roughly the bottom of your sternum before pressing. Based on your shoulder and pectoral mobility you may need to stop the barbell before it makes contact with your chest. Keep your elbows tucked in.
Close-Grip Press with Dumbbells
On a flat bench hold your dumbbells in neutral position about chest width apart. Bring the dumbbells to roughly the bottom of your sternum before pressing upwards. Based on your shoulder and pectoral mobility you may need to stop the barbell before it makes contact with your chest. Keep your elbows tucked in.
Decline Cable Fly’s
With the cable tower pulleys set to the lowest height grab one handle at a time and draw them to your sides. Step out away from the pulleys, bend your elbows and lift your hands together to chest level.
Horizontal Press with Dumbbells
On a flat bench hold your dumbbells in a pronated position. Bring the dumbbells down to your mid to lower chest before pressing upwards. Keep your elbows tucked in.
Horizontal Fly’s with Dumbbells
From a supine position begin the ‘fly’ motion by slightly bending your arms and retracting your arms to open your chest. Protract your arms inwards to use your pectorals.
Incline Cable Fly’s
With the cable tower pulleys set to the highest height grab one handle at a time and draw them to your sides. Step out away from the pulleys and extend your arms downwards. Retract your arms back with your elbows slightly bent.
Incline Fly’s with Dumbbells
From an incline position begin the ‘fly’ motion by slightly bending your arms and retracting your arms to open your chest. Protract your arms upwards to use your pectorals.
Incline Press with Dumbbells
On an incline bench hold your dumbbells in a pronated position. Bring the dumbbells down to your mid to lower chest before pressing upwards. Keep your elbows tucked in.
Pushups
From a pronated position, with a neutral spine, place your hands parallel to your shoulders. When you drop into the bottom of the pushup slightly angle your elbows inwards like you would if you were dumbbell or bench pressing.
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