Wide-Grip Decline Barbell Pullover
Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a...
Chest
Wide-Grip Decline Barbell Bench Press
Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms fo...
Barbell Bench Press (Wide-Grip)
Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 in...
Svend Press
Begin in a standing position. Press two lightweight plates together with your hands. Hold the plates together close t...
Suspended Push Up
Anchor your suspension straps securely to the top of a rack or other object. Leaning into the straps, take a handle i...
Straight-Arm Dumbbell Pullover
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the benc...
Standing Cable Chest Press
Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, h...
Smith Machine Incline Bench Press
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down...
Smith Machine Decline Press
Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take yo...
Smith Machine Bench Press
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down...