Chest

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.

Narrow Push-ups

Narrow Push-ups

narrow push-ups

  • Chest activation is NOT any better with very wide arms.
  • Regular press-ups will hit your chest just as much, and put less stress on the shoulder joint.
  • To emphasise more chest, don’t push the elbows to full extension.
  • Put your feet on a raised surface to hit the upper chest.

Pec Deck Flyes

Pec Deck Flyes

pec deck flyes

  • Adjust the handles so that at full range of motion the chest is lightly stretched.
  • Slight bend in the elbows, rotate shoulders so the elbows are behind you and keep them at wrist and shoulder height.
  • Head and back against the pad, smoothly bring to centre and back.
  • Breathe out as you pull together, and breathe in as you return.