Bent Arm Barbell Pullover

Bent Arm Barbell Pullover 

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Cable Chest Press On Standing

Cable Chest Press On Standing

Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
Pause at the top of the motion, and return to the starting position.

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Dumbbell Bench Press

Dumbbell Bench Press

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
Pause, then extend the elbow and return to the starting position.

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Bent Arm Dumbell Pullover

Bent Arm Dumbell Pullover
 Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over

your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

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Barbell Bench Press (Medium Grip)

Barbell Bench Press (Medium Grip)

 

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

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Standing Cable Cross

Standing Cable Cross

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Variations: You can vary the point in front of you where your arms meet.

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Low Cable Cross

Low Cable Cross

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
Return your arms back to the starting position after a brief pause.

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