Lie face down on the floor and place your hands on the ground at a width wider than shoulder width (this exercise can be varied by varying this distance). Hold your torso up at arms length (with the arms locked) in order to assume the starting position. Perform the exercise…
Position yourself for this exercise by lying back on a decline bench underneath a barbell. Using the same grip width that you would use to perform the standard barbell bench press (a typical width to use creates a 90-degreee angle in the exact middle of the repetition between the forearms…
Position yourself for this exercise by standing in between two cable pieces that are placed in a high position over your head. You should be holding one pulley in each hand. Once you have a pulley in each hand, step forward so that your body is in front of the…
Position yourself for this exercise by lying back on an incline bench underneath a barbell. Using the same grip width that you would use to perform the standard barbell bench press (a typical width to use creates a 90-degreee angle in the exact middle of the repetition between the forearms…
Position yourself lying down on a barbell bench press and, using the same grip width you would use to perform the standard barbell bench press (a typical width to use creates a 90-degree angle in the exact middle of the repetition between the forearms and the upper arms), lift the…
For athletes who have suffered chest injuries or have a physiological layout that prevents proper activation of the chest during performance of the barbell bench press, the 180-degree twisting dumbbell bench press may present an excellent alternative. A twist at the top of this motion enables one to take advantage…
Nearly every single athlete in the world is familiar with the standard push-up; however, this variant of the exercise proves to be a brutal addition to the end of any chest training routine. The narrow grip of the exercise targets the inner pectorals and weights added across the back creates…
Sit down on a flat bench with a dumbbell resting on each knee. Hold the dumbbells so that your palms are facing each other. Lie back on the bench, holding the dumbbells in your hand very close to your chest. Ensure that your back is flat on the bench and…
Lie back on a flat bench press with a dumbbell in each hand resting upon your thighs. Ensure that your palms are facing one another. Use your thighs to help you raise each of the dumbbells over your chest (at shoulder width) as you are lying down. Once the dumbbells…
Lie back on a flat bench. A typical width to use creates a 90-degree angle in the exact middle of the repetition between the forearms and the upper arms), however, certain trainees prefer to use varying grip widths depending upon which grip feels most comfortable. Narrower grips cause the triceps…
