Chest

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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

Dumbbell Chest Flyes This hits the Sternocostal Head. Keep a slight bend in the elbows. Try to lower in a wide arc, that’s more important […]

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 […]

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 […]

Low Cable Chest Flyes Set the Cables to the bottom of each stack, step forward with staggered stance. Bend knee of front leg, straight back […]

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 […]

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 […]