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Cables
Cable Flys High Low Decline
Preparation
Grasp two opposing high pulley dumbbell attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees. Bend elbows slightly and internally rotate shoulders so elbows are back initially.
Execution
Bring cable attachments together in a downward hugging motion with elbows in fixed position. Keep shoulders internally rotated so elbows are pointed upward at top and out to sides at bottom. Return to starting position until chest muscles are stretched. Repeat.
Cable Flys Mid
Preparation
Grasp two opposing mid level pulley dumbbell attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees. Bend elbows slightly and internally rotate shoulders so elbows are back initially.
Execution
Bring cable attachments together in hugging motion with elbows in fixed position. Keep shoulders internally rotated so elbows are pointed upward at top and out to sides at bottom. Return to starting position until chest muscles are stretched. Repeat.
Cable Flys Low High Incline
Preparation
Grasp two opposing low pulley dumbbell attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees. Bend elbows slightly and internally rotate shoulders so elbows are back initially.
Execution
Bring cable attachments together in upward hugging motion with elbows in fixed position. Keep shoulders internally rotated so elbows are pointed upward at top and out to sides at bottom. Return to starting position until chest muscles are stretched. Repeat.
Machines
Iso-Lateral Plated-loaded Chest Press
Preparation
Sit on seat with upper chest just above grips on lever. Grasp grips with wide overhand grip and position elbows out to sides.
Execution
Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.
Chest Press Seated
Preparation
Sit on seat with chest approximately height of horizontal handles. If available, push foot lever until lever is within grasping range. Grasp handles with wide overhand grip; elbows out to sides just below shoulders. Release foot lever.
Execution
Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.
Chest Flys Seated
Preparation
Sit on machine with back on pad. Grasp handles to both sides, shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.
Execution
Keeping elbows pointed high, push lever handles forward and together. Return to back toward original position until mild stretch is felt in chest or shoulder. Repeat.
Iso-Lateral Plated-loaded Chest Decline
Preparation
Sit on seat with lever grips lower chest height. Grasp grips with wide overhand grip; elbows out to sides just below shoulders.
Execution
Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Repeat.
Dumbbells
Dumbbell Chest Press Flat
Preparation
Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.
Execution
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.
Dumbbell Chest Press Flys
Preparation
Grasp two dumbbells. Lie supine on bench. Support dumbbells above upper chest with arms fixed in slightly bent position. Bend elbows slightly and internally rotate shoulders so elbows point out to sides.
Execution
Lower dumbbells outward to sides of shoulders. Keep elbows fixed in slightly bent position. When a stretch is felt in chest or shoulders, bring dumbbells back together in hugging motion above upper chest until dumbbells are nearly together. Repeat.
Dumbbell Chest Press Incline
Preparation
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell.
Execution
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
Dumbbell Chest Press Decline
Preparation
Sit down on decline bench with feet under leg brace and dumbbells resting on thigh. Lie back with dumbbells. Position dumbbells to sides of chest with bent arm under each dumbbell.
Execution
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of chest until slight stretch is felt in chest or shoulder. Repeat.
Barbells
Barbell Bench Press Incline
Preparation
Lie supine on incline bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.
Execution
Lower weight to upper chest. Press bar until arms are extended. Repeat.
Barbell Bench Press Flat
Preparation
Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.
Execution
Lower weight to chest. Press bar upward until arms are extended. Repeat.
Barbell Bench Press Decline
Preparation
Lie supine on decline bench with feet under leg brace. Dismount barbell from rack over chest using wide oblique overhand grip.
Execution
Lower weight to chest. Press bar until arms are extended. Repeat.
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