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Exercise Database

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.

Incline Dumbbell Curl

Incline Dumbbell Curl

incline dummbell curl

  • This hits the Long Head of the bicep.
  • To increase the focus, you can do alternate curls (one arm at a time).
  • Make sure you fully extend the arms at the bottom of the movement.
  • This is a good finisher exercise for high rep work.

Inverted Row

Inverted Row

inverted row technique

  • Set the bar slightly higher than arm length, to allow torso to be off the ground at the bottom of the movement.
  • Arms should not be vertical, shift the bar over your lower chest.
  • Keeping a straight line from shoulder to heel, pull your lower chest into the bar.
  • Elbows at 45 degrees to the body.

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.

PJR Pullover

PJR Pullover

PJR pullover

  • This hits the Long Head of the Triceps.
  • Rest the upper back on a bench, keep the core tight.
  • The movement comes from shoulder extension, not the elbows.
  • Don’t lower too far as the back will hyper-extend.

Power Shrugs

Power Shrugs

power shrug technique

  • Set the bar up at mid-thigh on the pins, with a wider than shoulder width grip.
  • Allow scapula to fully depress prior to the move.
  • Using some momentum, pull the bar into the ‘shrug’ position, hold one second, and lower.
  • This allows more weight than a conventional shrug and is actually safer for your levator scapulae.
  • The move can also be done with heavy dumbbells.

Prone Incline Barbell Curl

Prone Incline Barbell Curl

prone barbell curl

  • This hits the Long Head of the bicep.
  • If the barbell is too awkward, you can use Dumbbells here.
  • If you use dumbbells, come across the body to hit your biceps peak.
  • Make sure you fully extend the arms at the bottom of the movement.