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3/4 Range of Motion Bench Press

3/4 Range of Motion Bench Press

3/4 range of motion bench press

  • Regular hand width, a little more than shoulder width.
  • Extend the arms but don’t lock out the elbows.
  • Elbows don’t need to touch the sides, 45 degree angle is best.
  • Full lockout fatigues the triceps first, so to hit the chest, stay in the bottom 3/4 of the movement.
  • You can do heavy sets with these or high rep finishers.

Around The Worlds

Around The Worlds

around the worlds

  • Use a light weight for these.
  • Keep the chest up, shoulders back and a slight bend in the elbows.
  • Bring the arms overhead and back to the sides under control.
  • Another great warm-up or use as a high rep finisher.

Cable Crossover

Cable Crossover

cable crossover

  • This hits the Sternocostal Head.
  • Keep a slight bend in the elbows and for stability you can use a split stance.
  • Keep shoulders internally rotated so elbows are pointed upward at the top and out to sides at bottom.
  • For heavier weights, use more of a forward lean.

Chest Dips

Chest Dips

chest dips

  • A forward lean will place more work on the chest muscles.
  • To keep the weight forward, shift the legs forward in an open “L” body position.
  • Squeeze the abs to make sure your legs stay in front of you.
  • Drop the shoulder to slightly below elbow height.

Chest Press Machine

Chest Press Machine

chest press machine

  • Set the seat so handles are at chest height.
  • If possible, set the handles forward so you don’t need to start with your elbows too far behind you.
  • Wrists stay straight the whole time, elbows never above wrists.
  • Breathe out as you push and breathe in as you return it.

Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

decline dumbbell bench press

  • This hits the sternocostal head.
  • Make sure legs are secured!
  • Palms facing away, forearms perpendicular to floor.
  • Drop the weights after the set, rather than trying to lower gently.

Dumbbell Chest Flyes

Dumbbell Chest Flyes

dumbbell flyes

  • This hits the Sternocostal Head.
  • Keep a slight bend in the elbows.
  • Try to lower in a wide arc, that’s more important than how far back you reach.
  • Hold the dumbbells over the lower chest, NOT up level with upper chest/neck.
  • Squeeze the pecs at the top of the movement.

Incline Barbell Chest Press

Incline Barbell Chest Press

incline barbell chest press

  • A 30-60 degree bench angle is best for the chest press.
  • This is hitting the Clavicular Head (Upper Chest).
  • Hands wider than shoulder width, elbows come out 45 degrees to the body.
  • This is a great first exercise on chest day to go heavy on.

Incline Dumbbell Chest Press

Incline Dumbbell Chest Press

incline dumbbell chest press

  • A 30-60 degree bench angle is best for the chest press.
  • This is hitting the Clavicular Head (Upper Chest).
  • This allows for slightly more range of motion than the barbell.
  • A great second exercise, in the 6-10 rep range.

Low Cable Chest Flyes

Low Cable Chest Flyes

low cable chest fly

  • Set the Cables to the bottom of each stack, step forward with staggered stance.
  • Bend knee of front leg, straight back leg (can raise heel of back leg).
  • Keep arch in back and a wide arc with the arms.