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Flat Bench Press (Barbell)

Instructions:

  • Lie flat on a bench with your feet firmly planted on the floor, ensuring stability.
  • Grasp the barbell with a grip slightly wider than shoulder-width, palms facing forward.
  • Unrack the barbell and hold it directly above your chest with arms fully extended.
  • Slowly lower the barbell toward your chest, keeping your elbows at approximately a 45-degree angle.
  • Stop when the barbell is just above your chest (or lightly touches it, depending on comfort and mobility).
  • Push the barbell back up to the starting position by fully extending your arms.
  • Repeat for the desired number of repetitions, maintaining control throughout the movement.

Key Points & Tips:

  • Keep your back slightly arched and your shoulder blades retracted for stability.
  • Avoid bouncing the barbell off your chest; maintain controlled movements.
  • Keep your wrists straight to avoid unnecessary strain.
  • Exhale as you press the barbell upward and inhale as you lower it.

Benefits:

  • Builds strength and size in the chest muscles.
  • Enhances upper body pushing power.
  • Strengthens the anterior deltoids and triceps for better synergy.
  • Improves core stabilization during heavy lifts.

Muscle Action & Joint Action:

  • Concentric (Lifting):
    • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
    • Joint Action:
      • Shoulder: Horizontal Adduction
      • Elbow: Extension
  • Eccentric (Lowering):
    • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
    • Joint Action:
      • Shoulder: Horizontal Abduction
      • Elbow: Flexion

Form Focus:

  • Keep a stable base by grounding your feet and engaging your core.
  • Maintain a natural arch in your lower back without lifting your hips off the bench.
  • Ensure the bar path is straight and consistent, lowering to your mid-chest.
  • Avoid bouncing the barbell off your chest to prevent injury.

Exercise: Flat Bench Press (Barbell)

Type: Compound Exercise

Primary Muscles Targeted: Pectoralis Major (Chest)

Secondary Muscles Targeted: Anterior Deltoids (Front Delts), Triceps Brachii

Equipment: Barbell, Flat Bench

Level: Beginner to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Rotator Cuff Muscles

Incline Bench Press (Barbell)

Instructions

  • Adjust the bench to an incline angle of about 30–45 degrees.
  • Lie back on the incline bench with your feet firmly planted on the floor.
  • Grip the barbell with hands slightly wider than shoulder-width, palms facing forward.
  • Unrack the barbell and hold it directly above your upper chest with arms fully extended.
  • Slowly lower the barbell to your upper chest in a controlled manner.
  • Press the barbell upward by extending your arms until they are fully straightened.
  • Repeat for the desired number of repetitions.

Key Points & Tips

  • Maintain a slight arch in your back without lifting your hips off the bench.
  • Keep your wrists straight and aligned with your forearms to avoid strain.
  • Lower the barbell in a controlled manner without bouncing it off your chest.
  • Exhale as you press the barbell upward, and inhale as you lower it.

Benefits

  • Targets the upper chest for balanced chest development.
  • Improves pushing strength in the incline plane.
  • Strengthens the anterior deltoids and triceps for greater synergy.
  • Enhances stability and core engagement during pressing movements.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Upper Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Upper Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus

  • Ensure the incline angle is not too steep (avoid exceeding 45 degrees to prevent shifting emphasis to the shoulders).
  • Retract your shoulder blades to stabilize the upper back.
  • Keep the bar path consistent, lowering it to the upper chest.
  • Engage your core throughout to maintain balance and stability.

Exercise: Incline Bench Press (Barbell)

Type: Compound Exercise

Primary Muscles Targeted:

  • Upper Pectoralis Major (Upper Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)
  • Triceps Brachii

Equipment: Barbell, Incline Bench

Level: Beginner to Advanced

Muscle Roles

  • Prime Mover: Upper Pectoralis Major
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Rotator Cuff Muscles

Decline Bench Press (Barbell)

Instructions

  • Adjust the bench to a decline angle of about 15–30 degrees.
  • Secure your feet in the bench’s foot holders for stability.
  • Lie back on the decline bench with your body secure and aligned.
  • Grip the barbell with hands slightly wider than shoulder-width, palms facing forward.
  • Unrack the barbell and position it directly above your lower chest with arms fully extended.
  • Slowly lower the barbell to your lower chest in a controlled manner.
  • Press the barbell upward by extending your arms until they are fully straightened.
  • Repeat for the desired number of repetitions.

Key Points & Tips

  • Keep your wrists straight and aligned with your forearms to reduce strain.
  • Maintain control throughout the movement, avoiding bouncing the barbell off your chest.
  • Keep your shoulder blades retracted and core engaged for stability.
  • Exhale as you press the barbell upward, and inhale as you lower it.

Benefits

  • Targets the lower chest for balanced chest development.
  • Enhances pushing strength in the decline plane.
  • Engages the triceps and anterior deltoids for improved arm synergy.
  • Promotes stability through core engagement.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Lower Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Lower Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus

  • Ensure the decline angle is moderate to maintain focus on the lower chest without overloading the shoulders.
  • Keep the bar path consistent, lowering it to the lower chest area.
  • Avoid flaring your elbows excessively; aim for a 45-degree angle to your torso.
  • Engage your core and stabilize your body to prevent sliding on the bench.

Exercise: Decline Bench Press (Barbell)

Type: Compound Exercise

Primary Muscles Targeted:

  • Lower Pectoralis Major (Lower Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)
  • Triceps Brachii

Equipment: Barbell, Decline Bench

Level: Beginner to Advanced

Muscle Roles

  • Prime Mover: Lower Pectoralis Major
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Rotator Cuff Muscles

Flat Bench Press (Dumbbells)

Instructions

  • Lie flat on a bench with your feet firmly planted on the floor.
  • Hold a dumbbell in each hand with a neutral grip and position them at chest level, palms facing forward.
  • Start with your arms fully extended above your chest, dumbbells shoulder-width apart.
  • Lower the dumbbells in a controlled manner to your chest, maintaining a slight bend in your elbows.
  • Press the dumbbells upward until your arms are fully extended, keeping the motion controlled.
  • Repeat for the desired number of repetitions.

Key Points & Tips

  • Keep your wrists neutral and avoid excessive bending.
  • Avoid clashing the dumbbells at the top of the movement.
  • Retract your shoulder blades and keep your chest lifted for stability.
  • Exhale as you press the dumbbells upward, and inhale as you lower them.

Benefits

  • Allows a greater range of motion compared to a barbell, enhancing muscle engagement.
  • Builds chest strength and size with improved muscle symmetry.
  • Strengthens the triceps and anterior deltoids for balanced upper body development.
  • Promotes core stabilization due to the independent movement of dumbbells.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus

  • Maintain a steady motion, avoiding jerking or uneven lifting of dumbbells.
  • Keep your core engaged to stabilize your body and prevent wobbling.
  • Lower the dumbbells to chest level without letting your elbows dip below the bench height.
  • Avoid overextending your lower back; keep a natural arch for proper alignment.

Exercise: Flat Bench Press (Dumbbells)

Type: Compound Exercise

Primary Muscles Targeted:

  • Pectoralis Major (Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)
  • Triceps Brachii

Equipment: Dumbbells, Flat Bench

Level: Beginner to Advanced

Muscle Roles

  • Prime Mover: Pectoralis Major
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Rotator Cuff Muscles

Incline Bench Press (Dumbbells)

Instructions

  • Adjust the incline bench to a 30–45 degree angle and sit with your feet firmly planted on the floor.
  • Hold a dumbbell in each hand with a neutral grip and position them at chest level, palms facing forward.
  • Start with your arms fully extended above your chest, dumbbells shoulder-width apart.
  • Lower the dumbbells in a controlled manner to your upper chest, keeping your elbows slightly bent.
  • Press the dumbbells upward until your arms are fully extended, maintaining control throughout.
  • Repeat for the desired number of repetitions.

Key Points & Tips

  • Ensure the bench angle is not too steep to avoid overemphasizing the shoulders.
  • Keep your shoulder blades retracted and chest lifted for proper stabilization.
  • Avoid clashing the dumbbells at the top of the movement.
  • Exhale as you press the dumbbells upward, and inhale as you lower them.

Benefits

  • Focuses on developing the upper portion of the chest for balanced growth.
  • Strengthens the anterior deltoids and triceps for comprehensive upper body strength.
  • Enhances muscle symmetry and range of motion compared to a barbell press.
  • Improves core and stabilizer engagement due to the independent movement of dumbbells.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus

  • Keep a stable base by grounding your feet and engaging your core.
  • Avoid letting the dumbbells drift too far down; they should align with the upper chest.
  • Maintain a natural arch in your lower back without lifting your hips off the bench.
  • Ensure a smooth and controlled motion to maximize muscle activation and prevent strain.

Exercise: Incline Bench Press (Dumbbells)

Type: Compound Exercise

Primary Muscles Targeted:

  • Pectoralis Major (Upper Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)
  • Triceps Brachii

Equipment: Dumbbells, Incline Bench

Level: Beginner to Advanced

Muscle Roles

  • Prime Mover: Pectoralis Major (Clavicular Head)
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Rotator Cuff Muscles

Decline Bench Press (Dumbbells)

Instructions

  • Adjust the bench to a decline position (approximately 15–30 degrees) and secure your legs under the pads for stability.
  • Hold a dumbbell in each hand with a neutral grip and position them at chest level, palms facing forward.
  • Start with your arms fully extended above your chest, dumbbells shoulder-width apart.
  • Lower the dumbbells in a controlled manner toward your lower chest, keeping your elbows slightly bent.
  • Press the dumbbells upward until your arms are fully extended, maintaining control throughout.
  • Repeat for the desired number of repetitions.

Key Points & Tips

  • Ensure the bench is secure and your legs are firmly anchored to prevent slipping.
  • Keep your shoulder blades retracted and chest lifted for proper stabilization.
  • Avoid clashing the dumbbells at the top of the movement.
  • Exhale as you press the dumbbells upward, and inhale as you lower them.
  • Focus on controlled movement to prevent the dumbbells from drifting.

Benefits

  • Focuses on developing the lower portion of the chest for a balanced physique.
  • Strengthens the anterior deltoids and triceps for comprehensive upper body strength.
  • Improves range of motion and muscle symmetry compared to a barbell press.
  • Engages the core for stability during the decline movement.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus

  • Keep a stable base by engaging your core and anchoring your legs under the bench pads.
  • Maintain a natural arch in your lower back without excessive lifting of your hips.
  • Ensure the dumbbells move in a controlled, straight path without excessive wobbling.
  • Focus on lowering the dumbbells to your lower chest for optimal targeting of the lower pecs.
  • Avoid overextending your shoulders at the bottom of the movement to prevent strain.

Exercise: Decline Bench Press (Dumbbells)

Type: Compound Exercise

Primary Muscles Targeted:

  • Pectoralis Major (Lower Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)
  • Triceps Brachii

Equipment: Dumbbells, Decline Bench

Level: Beginner to Advanced

Muscle Roles

  • Prime Mover: Pectoralis Major (Sternal Head)
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Rotator Cuff Muscles

Flat Bench Flys (Dumbbells)

Instructions

  • Lie flat on a bench with a dumbbell in each hand, palms facing inward (neutral grip).
  • Start with the dumbbells extended above your chest, arms slightly bent to protect your elbows.
  • Slowly lower the dumbbells out to the sides in a wide arc, maintaining the slight bend in your elbows.
  • Stop when the dumbbells are level with your chest or when you feel a gentle stretch in your chest muscles.
  • Squeeze your chest muscles and bring the dumbbells back to the starting position in the same arc-like motion.
  • Repeat for the desired number of repetitions.

Key Points & Tips

  • Keep your elbows slightly bent throughout the movement to protect your joints.
  • Focus on moving in a controlled, deliberate manner to avoid relying on momentum.
  • Avoid lowering the dumbbells too far, as overextension can strain the shoulders.
  • Exhale as you bring the dumbbells together and inhale as you lower them.
  • Maintain a slight arch in your lower back while keeping your feet planted firmly on the floor.

Benefits

  • Isolates the chest muscles for enhanced muscle definition and symmetry.
  • Enhances flexibility and range of motion in the shoulders and chest.
  • Complements pressing movements for complete chest development.
  • Improves mind-muscle connection due to the focused, controlled movement.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction

Form Focus

  • Keep your elbows in a fixed, slightly bent position to avoid unnecessary strain.
  • Focus on squeezing your chest at the top of the movement for maximum engagement.
  • Avoid bringing the dumbbells together too forcefully at the top to prevent joint stress.
  • Maintain a neutral spine and avoid excessive arching of your back.
  • Perform the movement with controlled breathing and steady pacing.

Exercise: Flat Bench Flys (Dumbbells)

Type: Isolation Exercise

Primary Muscles Targeted:

  • Pectoralis Major (Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)

Equipment: Dumbbells, Flat Bench

Level: Beginner to Intermediate

Muscle Roles

  • Prime Mover: Pectoralis Major
  • Synergists: Anterior Deltoids
  • Stabilizers: Core, Rotator Cuff Muscles

Incline Flys (Dumbbells)

Instructions

  • Set an incline bench to a 30–45-degree angle and sit with a dumbbell in each hand, palms facing inward (neutral grip).
  • Begin with the dumbbells extended above your chest, arms slightly bent to protect your elbows.
  • Slowly lower the dumbbells in a wide arc out to the sides, keeping the slight bend in your elbows.
  • Lower the dumbbells until they are level with your chest or until you feel a comfortable stretch across your upper chest.
  • Engage your chest muscles and bring the dumbbells back to the starting position in the same arc-like motion.
  • Repeat for the desired number of repetitions, maintaining control throughout the movement.

Key Points & Tips

  • Maintain a slight bend in your elbows throughout to avoid joint strain.
  • Keep your movements controlled and avoid swinging the dumbbells.
  • Stop the descent when you feel a stretch; avoid overextending to protect your shoulders.
  • Exhale as you lift the dumbbells and inhale as you lower them.
  • Ensure your back and head remain supported by the incline bench during the exercise.

Benefits

  • Isolates the upper chest for better muscle definition and symmetry.
  • Enhances flexibility and range of motion in the shoulders.
  • Complements incline pressing exercises for comprehensive upper chest development.
  • Promotes a strong mind-muscle connection due to focused motion.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction

Form Focus

  • Keep your elbows in a fixed, slightly bent position to protect your joints.
  • Avoid letting the dumbbells go below chest level to prevent overextension and shoulder strain.
  • Squeeze your chest muscles at the top for maximum activation.
  • Maintain a steady rhythm, ensuring control in both the lowering and lifting phases.
  • Engage your core for added stability during the movement.

Exercise: Incline Flys (Dumbbells)

Type: Isolation Exercise

Primary Muscles Targeted:

  • Pectoralis Major (Upper Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)

Equipment: Dumbbells, Incline Bench

Level: Beginner to Intermediate

Muscle Roles

  • Prime Mover: Pectoralis Major
  • Synergists: Anterior Deltoids
  • Stabilizers: Core, Rotator Cuff Muscles

Decline Flys (Dumbbells)

Instructions

  • Adjust a decline bench to a comfortable angle and secure your feet under the pads for stability.
  • Hold a dumbbell in each hand with your palms facing inward (neutral grip), and lie back on the bench.
  • Start with the dumbbells extended above your chest, arms slightly bent to protect your elbows.
  • Slowly lower the dumbbells in a wide arc out to the sides, maintaining the slight bend in your elbows.
  • Lower the dumbbells until they are level with your chest or until you feel a stretch in your lower chest.
  • Engage your chest muscles and bring the dumbbells back to the starting position in the same arc-like motion.
  • Repeat for the desired number of repetitions, ensuring controlled movement throughout.

Key Points & Tips

  • Maintain a slight bend in your elbows throughout the exercise.
  • Lower the dumbbells only until you feel a stretch; avoid overextending to protect your shoulders.
  • Keep your movements slow and controlled, focusing on the lower chest.
  • Exhale as you bring the dumbbells together and inhale as you lower them.
  • Ensure your back and shoulders remain supported by the decline bench.

Benefits

  • Targets the lower chest for improved muscle definition and proportion.
  • Enhances range of motion and flexibility in the shoulders.
  • Complements decline pressing exercises for comprehensive lower chest development.
  • Encourages a strong mind-muscle connection due to focused, isolated movement.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction

Form Focus

  • Keep a consistent slight bend in your elbows to reduce joint stress.
  • Avoid letting the dumbbells drop too low to prevent overextension or strain.
  • Squeeze your chest muscles at the top of the motion for maximum activation.
  • Maintain a controlled pace, especially during the lowering phase.
  • Engage your core to stabilize your body and avoid excessive movement.

Exercise: Decline Flys (Dumbbells)

Type: Isolation Exercise

Primary Muscles Targeted:

  • Pectoralis Major (Lower Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)

Equipment: Dumbbells, Decline Bench

Level: Beginner to Intermediate

Muscle Roles

  • Prime Mover: Pectoralis Major
  • Synergists: Anterior Deltoids
  • Stabilizers: Core, Rotator Cuff Muscles

Cable Cross-Overs (High to Low)

Instructions

  • Adjust the cable machine to a high setting, above shoulder level. Attach handles to both sides.
  • Stand between the cable pulleys with one handle in each hand, palms facing downward or inward.
  • Step forward slightly into a staggered stance for balance, leaning slightly forward at the hips.
  • Start with your arms extended outward and upward, creating a slight bend in the elbows.
  • Pull the handles downward and inward in a wide arc, bringing your hands together in front of your lower chest.
  • Squeeze your chest muscles at the bottom of the movement for maximum contraction.
  • Slowly return to the starting position in a controlled manner, keeping the slight bend in your elbows.
  • Repeat for the desired number of repetitions.

Key Points & Tips

  • Maintain a slight bend in your elbows throughout the motion.
  • Avoid using momentum or swinging; focus on controlled movements.
  • Keep your core engaged to stabilize your torso and prevent swaying.
  • Adjust your stance as needed to ensure balance and proper alignment.
  • Exhale as you pull the handles together and inhale as you return to the start.

Benefits

  • Targets the lower chest for improved definition and proportion.
  • Engages stabilizing muscles for enhanced control and balance.
  • Supports functional movements through dynamic chest activation.
  • Complements pressing exercises for comprehensive chest development.

Muscle Action & Joint Action

Concentric (Pulling Down):

  • Muscle Action: Shoulder Horizontal Adduction and Depression (Pectoralis Major contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction

Eccentric (Returning):

  • Muscle Action: Shoulder Horizontal Abduction and Elevation (Pectoralis Major lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction

Form Focus

  • Keep your movements steady and controlled throughout the exercise.
  • Avoid overextending your arms during the return to prevent shoulder strain.
  • Focus on squeezing your chest muscles as the handles meet.
  • Ensure your posture is stable with a slight forward lean for optimal alignment.
  • Keep your head neutral and avoid looking down or arching your neck.

Exercise: Cable Cross-Overs (High to Low)

Type: Isolation Exercise

Primary Muscles Targeted:

  • Pectoralis Major (Lower Chest)

Secondary Muscles Targeted:

  • Anterior Deltoids (Front Delts)
  • Serratus Anterior

Equipment: Cable Machine

Level: Beginner to Intermediate

Muscle Roles

  • Prime Mover: Pectoralis Major
  • Synergists: Anterior Deltoids, Serratus Anterior
  • Stabilizers: Core, Rotator Cuff Muscles

Cable Cross-Over (Low to High)

Instructions

  • Set-Up:

    • Position the cable pulleys at the lowest point on the cable machine.
    • Attach single-handle grips to each pulley and stand in the center, feet shoulder-width apart.
    • Grasp the handles with a neutral grip (palms facing inward).

  • Execution:

    • Start with your arms slightly bent and hands positioned near your thighs.
    • Engage your core, and slowly bring your hands upward in an arc, crossing slightly in front of your upper chest.
    • Squeeze your chest at the top of the movement.
    • Slowly return to the starting position, keeping tension on the cables throughout.
    • Repeat for the desired number of repetitions.

Key Points & Tips

  • Keep your elbows slightly bent to protect your joints.
  • Avoid leaning too far forward or backward—maintain an upright posture.
  • Exhale as you bring the cables upward and inhale as you return to the starting position.
  • Focus on the upper chest contraction for maximum engagement.

Benefits

  • Effectively targets the upper chest for improved definition and size.
  • Enhances shoulder stability through controlled motion.
  • Engages core muscles for balance and stability.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action: Shoulder Flexion and Horizontal Adduction (Upper Chest contraction)
  • Joint Action:
    • Shoulder: Flexion and Horizontal Adduction

Eccentric (Lowering):

  • Muscle Action: Shoulder Extension and Horizontal Abduction (Upper Chest lengthening)
  • Joint Action:
    • Shoulder: Extension and Horizontal Abduction

Form Focus

  • Maintain constant tension on the cables throughout the movement.
  • Avoid jerky motions—use slow, controlled movements.
  • Keep a slight forward lean, if needed, for better balance, but don’t hunch over.
  • Cross your hands slightly at the top for a stronger contraction.

Exercise: Cable Cross-Over (Low to High)

Type: Isolation Exercise

Primary Muscles Targeted: Upper Pectoralis Major (Clavicular Head)

Secondary Muscles Targeted: Anterior Deltoids, Serratus Anterior

Equipment: Cable Machine

Level: Beginner to Intermediate

Muscle Roles

  • Prime Mover: Upper Pectoralis Major
  • Synergists: Anterior Deltoids, Serratus Anterior
  • Stabilizers: Core, Rotator Cuff Muscles

Dips

Instructions

  • Set-Up:

    • Position yourself between the parallel dip bars.
    • Grasp the bars with a firm grip, arms fully extended, and legs straight or bent at the knees.

  • Execution:

    • Begin by leaning slightly forward to emphasize the chest.
    • Lower your body by bending your elbows until your upper arms are roughly parallel to the ground or until you feel a stretch in your chest.
    • Push back up to the starting position by extending your elbows while maintaining control.
    • Repeat for the desired number of repetitions.

Key Points & Tips

  • To target the chest, lean forward slightly during the movement.
  • For triceps focus, keep your torso upright.
  • Avoid flaring your elbows excessively; keep them at a natural angle.
  • Engage your core to maintain stability throughout the movement.
  • Avoid descending too low, which may strain the shoulder joint.

Benefits

  • Builds upper body strength in the chest, shoulders, and arms.
  • Increases triceps definition and size.
  • Enhances core stability and overall control.
  • Versatile exercise that can be adjusted with added weight or assistance.

Muscle Action & Joint Action

Concentric (Lifting):

  • Muscle Action:
    • Elbow Extension (Triceps contraction)
    • Shoulder Flexion (Chest contraction)
  • Joint Action:
    • Elbow: Extension
    • Shoulder: Flexion

Eccentric (Lowering):

  • Muscle Action:
    • Elbow Flexion (Triceps lengthening)
    • Shoulder Extension (Chest lengthening)
  • Joint Action:
    • Elbow: Flexion
    • Shoulder: Extension

Form Focus

  • Keep your movements slow and controlled to maximize muscle engagement.
  • Maintain a slight forward lean for chest emphasis but avoid excessive rounding of the shoulders.
  • Use parallel bars with a comfortable width to avoid unnecessary shoulder strain.
  • Ensure your head stays in a neutral position, aligned with your spine.
 
 

Exercise: Dips

Type: Compound Exercise

Primary Muscles Targeted: Pectoralis Major (Chest), Triceps Brachii

Secondary Muscles Targeted: Anterior Deltoids

Equipment: Parallel Dip Bars or Assisted Dip Machine

Level: Intermediate to Advanced

Muscle Roles

  • Prime Movers: Pectoralis Major, Triceps Brachii
  • Synergists: Anterior Deltoids
  • Stabilizers: Core, Serratus Anterior, Rhomboids

Wide Grip Bench Press (Barbell)

Instructions:

  • Lie flat on a bench with your feet firmly planted on the floor.
  • Grasp the barbell with a grip wider than shoulder-width, palms facing forward.
  • Unrack the barbell and position it above your chest with arms fully extended.
  • Slowly lower the barbell to your chest, keeping elbows flared out to emphasize chest engagement.
  • Pause briefly when the barbell is close to your chest.
  • Press the barbell back to the starting position by fully extending your arms.
  • Repeat for the desired number of repetitions, maintaining control throughout.

Key Points & Tips:

  • Use a wider grip to shift focus to the outer and lower portions of the chest.
  • Avoid bouncing the barbell off your chest to prevent injury.
  • Retract your shoulder blades and maintain a slight arch in your lower back for stability.
  • Exhale as you press the bar upward and inhale as you lower it.

Benefits:

  • Targets the outer and lower portions of the chest for width and definition.
  • Builds upper body pushing power and strength.
  • Engages supporting muscles like anterior deltoids and triceps.
  • Enhances overall upper body muscular balance.

Muscle Action & Joint Action:

Concentric (Lifting):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Keep a firm base by grounding your feet and engaging your core.
  • Maintain a controlled movement to prevent unnecessary strain on joints.
  • Focus on the stretch at the bottom of the movement to maximize chest engagement.
  • Ensure the bar path remains consistent, lowering to your mid-chest.

Exercise: Wide Grip Bench Press (Barbell)

Type: Compound Exercise

Primary Muscles Targeted: Pectoralis Major (Chest – Outer and Lower Portions)

Secondary Muscles Targeted: Anterior Deltoids (Front Delts), Triceps Brachii

Equipment: Barbell, Flat Bench

Level: Intermediate to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major (Outer and Lower Portions)
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Rotator Cuff Muscles

Close-Grip Bench Press (Inner Chest Focus)

Instructions:

  • Lie flat on a bench with your feet firmly planted on the floor.
  • Grasp the barbell with a close grip (hands about shoulder-width apart or slightly closer).
  • Unrack the barbell and hold it directly above your chest with arms fully extended.
  • Slowly lower the barbell toward the lower portion of your chest, keeping elbows tucked close to your body.
  • Stop when the barbell is just above your chest (or lightly touches it, depending on comfort and mobility).
  • Push the barbell back up to the starting position by fully extending your arms.
  • Repeat for the desired number of repetitions, maintaining control throughout the movement.

Key Points & Tips:

  • Keep your elbows tucked to better engage the triceps and inner chest.
  • Avoid flaring your elbows to prevent shoulder strain.
  • Maintain a stable base by grounding your feet and engaging your core.
  • Exhale as you press the barbell upward and inhale as you lower it.
  • Use a controlled tempo to maximize muscle activation.

Benefits:

  • Emphasizes development of the triceps and inner chest.
  • Enhances strength and definition in the pushing muscles.
  • Improves stability and core engagement during upper-body pressing movements.

Muscle Action & Joint Action:

Concentric (Pressing):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Keep a stable base by grounding your feet and engaging your core.
  • Maintain a natural arch in your lower back without lifting your hips off the bench.
  • Keep your elbows tucked throughout the movement for targeted muscle engagement.
  • Lower the barbell with control, stopping just above the lower chest.
  • Avoid bouncing the barbell off your chest to ensure safety and control.

Exercise: Close-Grip Bench Press (Inner Chest Focus)

Type: Compound Exercise

Primary Muscles Targeted: Triceps Brachii, Pectoralis Major (Inner Chest)

Secondary Muscles Targeted: Anterior Deltoids (Front Delts)

Equipment: Barbell, Flat Bench

Level: Intermediate to Advanced

Muscle Roles:

  • Prime Mover: Triceps Brachii
  • Synergists: Pectoralis Major (Inner Chest), Anterior Deltoids
  • Stabilizers: Core Muscles, Rotator Cuff

Push-Ups

Instructions:

  • Begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
  • Engage your core to maintain stability and avoid sagging or arching your back.
  • Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
  • Continue descending until your chest is just above the floor (or lightly touches it).
  • Push through your palms to straighten your arms and return to the starting position.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • Maintain a neutral spine and avoid letting your hips sag.
  • Keep your elbows at a comfortable angle (not flaring too wide).
  • Inhale as you lower yourself and exhale as you push up.
  • For added intensity, elevate your feet on a stable surface or try plyometric push-ups.

Benefits:

  • Strengthens the chest, triceps, and shoulders.
  • Enhances core stability and balance.
  • Versatile exercise suitable for all fitness levels.
  • Improves upper body endurance.

Muscle Action & Joint Action:

Concentric (Pushing Up):

  • Muscle Action: Shoulder Horizontal Adduction (Chest contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering Down):

  • Muscle Action: Shoulder Horizontal Abduction (Chest lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Engage your core throughout to prevent lower back sagging.
  • Keep your head aligned with your spine—don’t let it droop.
  • Lower yourself with control to avoid unnecessary strain on the joints.
  • Focus on a full range of motion for maximum muscle engagement.

Exercise: Push-Ups

Type: Bodyweight Compound Exercise

Primary Muscles Targeted: Pectoralis Major (Chest)

Secondary Muscles Targeted: Triceps Brachii, Anterior Deltoids (Front Delts), Serratus Anterior

Equipment: None

Level: Beginner to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major
  • Synergists: Triceps Brachii, Anterior Deltoids
  • Stabilizers: Core, Serratus Anterior, Lower Back

Decline Push-Up

Instructions:

  • Place your feet on an elevated surface and your hands on the ground, slightly wider than shoulder-width apart.
  • Ensure your body forms a straight line from your heels to your head, engaging your core for stability.
  • Lower your chest toward the ground by bending your elbows, keeping them at about a 45-degree angle from your torso.
  • Descend until your chest is just above the floor (or lightly touches it).
  • Push through your palms to straighten your arms and return to the starting position.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • Keep your core tight to prevent your hips from sagging.
  • Maintain a straight line from head to heels throughout the movement.
  • Avoid flaring your elbows excessively to reduce shoulder strain.
  • Inhale as you lower your body and exhale as you push back up.
  • Use a higher surface for your feet to increase difficulty.

Benefits:

  • Targets the upper chest for enhanced definition and strength.
  • Builds pushing power in the upper body.
  • Improves core stability due to the elevated position.
  • Adds variety to your push-up routine.

Muscle Action & Joint Action:

Concentric (Pushing Up):

  • Muscle Action: Shoulder Horizontal Adduction (Upper Chest contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering Down):

  • Muscle Action: Shoulder Horizontal Abduction (Upper Chest lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Engage your core to keep your body aligned from head to heels.
  • Avoid overextending your lower back by maintaining a neutral spine.
  • Lower yourself with control to prevent joint strain.
  • Focus on feeling the stretch and contraction in your upper chest muscles.

Exercise: Decline Push-Up

Type: Bodyweight Compound Exercise

Primary Muscles Targeted: Pectoralis Major (Chest – Emphasis on Upper Portions)

Secondary Muscles Targeted: Triceps Brachii, Anterior Deltoids (Front Delts), Serratus Anterior

Equipment: Stable Elevated Surface (e.g., bench, box, or step)

Level: Intermediate to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major (Upper Portions)
  • Synergists: Triceps Brachii, Anterior Deltoids
  • Stabilizers: Core, Serratus Anterior, Lower Back

Incline Push-Up

Instructions:

  • Place your hands on an elevated surface, slightly wider than shoulder-width apart, with your feet on the ground.
  • Keep your body in a straight line from your heels to your head, engaging your core for stability.
  • Lower your chest toward the elevated surface by bending your elbows, keeping them at about a 45-degree angle from your torso.
  • Descend until your chest lightly touches the surface or comes close.
  • Push through your palms to straighten your arms and return to the starting position.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • Keep your core tight to avoid sagging hips.
  • Ensure your elbows do not flare excessively to protect your shoulders.
  • Maintain a controlled motion during both the lowering and pushing phases.
  • Inhale as you lower your chest and exhale as you push back up.
  • Adjust the incline height to modify the difficulty (higher surface = easier).

Benefits:

  • Targets the lower chest for enhanced strength and definition.
  • Easier on the shoulders than standard push-ups, making it great for beginners.
  • Builds foundational upper body and core strength.
  • Adds variety to your chest training routine.

Muscle Action & Joint Action:

Concentric (Pushing Up):

  • Muscle Action: Shoulder Horizontal Adduction (Chest contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering Down):

  • Muscle Action: Shoulder Horizontal Abduction (Chest lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Keep your torso rigid and avoid arching your lower back.
  • Focus on engaging your chest muscles during the pushing phase.
  • Lower yourself with control to avoid bouncing off the elevated surface.
  • Choose an incline height that allows you to maintain proper form without strain.

Exercise: Incline Push-Up

Type: Bodyweight Compound Exercise

Primary Muscles Targeted: Pectoralis Major (Chest – Emphasis on Lower Portions)

Secondary Muscles Targeted: Triceps Brachii, Anterior Deltoids (Front Delts), Serratus Anterior

Equipment: Stable Elevated Surface (e.g., bench, step, or platform)

Level: Beginner to Intermediate

Muscle Roles:

  • Prime Mover: Pectoralis Major (Lower Portions)
  • Synergists: Triceps Brachii, Anterior Deltoids
  • Stabilizers: Core, Serratus Anterior, Lower Back

Close-Grip Push-Up

Instructions:

  • Begin in a high plank position with your hands placed directly under your shoulders or slightly closer.
  • Keep your body in a straight line from head to heels, engaging your core for stability.
  • Slowly lower your chest toward the floor by bending your elbows, keeping them close to your torso.
  • Stop just before your chest touches the ground, ensuring your elbows remain tucked near your sides.
  • Push through your palms to return to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • The close hand placement emphasizes the inner chest and triceps.
  • Keep your elbows close to your body to reduce strain on the shoulders.
  • Maintain a neutral neck position by looking slightly ahead.
  • Avoid letting your hips sag or pike; keep your body aligned.
  • Exhale as you push up and inhale as you lower down.

Benefits:

  • Enhances definition and strength in the inner chest.
  • Builds triceps strength and endurance.
  • Improves core stability and upper body control.
  • Can be performed anywhere without equipment.

Muscle Action & Joint Action:

Concentric (Pushing Up):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering Down):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Keep your hands close together, forming a triangle shape with your thumbs and index fingers if comfortable.
  • Focus on controlled movements to prevent momentum from taking over.
  • Engage your chest by actively squeezing at the top of the movement.
  • Avoid flaring your elbows, keeping them tucked near your sides for proper alignment.

Exercise: Close-Grip Push-Up

Type: Bodyweight Exercise

Primary Muscles Targeted: Pectoralis Major (Inner Portions)

Secondary Muscles Targeted: Triceps Brachii, Anterior Deltoids (Front Delts)

Equipment: None (Bodyweight)

Level: Beginner to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major (Emphasis on Inner Portions)
  • Synergists: Triceps Brachii, Anterior Deltoids
  • Stabilizers: Core, Serratus Anterior

Wide-Grip Push-Up

Instructions:

  • Begin in a high plank position with your hands placed wider than shoulder-width apart.
  • Keep your body straight from head to heels, engaging your core for stability.
  • Slowly lower your chest toward the floor by bending your elbows outward.
  • Stop just before your chest touches the ground, ensuring your elbows form roughly a 90-degree angle.
  • Push through your palms to return to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • The wider hand placement shifts focus to the outer portions of the chest.
  • Keep your neck neutral by looking slightly ahead, not down or up.
  • Avoid letting your hips sag or pike; maintain a straight line throughout.
  • Exhale as you push up and inhale as you lower down.
  • Modify by performing the exercise on your knees if needed.

Benefits:

  • Emphasizes the outer and lower chest for enhanced width and development.
  • Builds overall upper body strength and endurance.
  • Engages the core, improving stability and posture.
  • Requires no equipment, making it accessible anywhere.

Muscle Action & Joint Action:

Concentric (Pushing Up):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering Down):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Ensure hands are placed wider than shoulder-width apart but still comfortable for your range of motion.
  • Maintain control during both the lowering and pushing phases to maximize muscle engagement.
  • Avoid flaring your elbows excessively, as this can strain your shoulders.
  • Focus on squeezing your chest at the top of the movement to enhance activation.

Exercise: Wide-Grip Push-Up

Type: Bodyweight Exercise

Primary Muscles Targeted: Pectoralis Major (Emphasis on Outer Portions)

Secondary Muscles Targeted: Anterior Deltoids (Front Delts), Triceps Brachii, Serratus Anterior

Equipment: None (Bodyweight)

Level: Beginner to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major (Outer and Lower Portions)
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core, Serratus Anterior

Pec Deck Machine

Instructions:

  • Sit on the pec deck machine with your back flat against the pad and your feet flat on the floor.
  • Adjust the seat height so your elbows are in line with your shoulders when gripping the handles or pads.
  • Position your arms with your elbows slightly bent, grasping the handles or resting against the pads.
  • Begin with your arms open wide, feeling a slight stretch in your chest.
  • Squeeze your chest muscles as you bring your arms together in front of your body, stopping just before the handles or pads touch.
  • Pause briefly at the peak contraction.
  • Slowly return to the starting position, controlling the movement and maintaining tension in your chest.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • Keep a slight bend in your elbows throughout the movement to avoid joint strain.
  • Avoid leaning forward; keep your back firmly against the pad for stability.
  • Focus on squeezing your chest at the peak contraction to maximize engagement.
  • Maintain a slow and controlled tempo, avoiding jerky or rushed movements.
  • Adjust the machine to fit your body dimensions for proper alignment and comfort.

Benefits:

  • Isolates the chest muscles for focused development.
  • Enhances the inner chest definition by emphasizing the peak contraction.
  • Provides a controlled and safe environment for chest isolation.
  • Suitable for lifters of all experience levels.

Muscle Action & Joint Action:

Concentric (Squeezing Inward):

  • Muscle Action: Shoulder Horizontal Adduction (Chest contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction

Eccentric (Returning Outward):

  • Muscle Action: Shoulder Horizontal Abduction (Chest lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction

Form Focus:

  • Keep your chest lifted and shoulders relaxed to avoid unnecessary tension.
  • Focus on the chest muscles doing the work, not the arms or shoulders.
  • Avoid fully locking out or hyperextending the elbows.
  • Use a weight that allows for a full range of motion with proper control.

Exercise: Pec Deck Machine

Type: Isolation Exercise

Primary Muscles Targeted: Pectoralis Major (Chest – Focus on Inner Portions)

Secondary Muscles Targeted: Anterior Deltoids (Front Delts)

Equipment: Pec Deck Machine

Level: Beginner to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major
  • Synergists: Anterior Deltoids
  • Stabilizers: None (stabilization provided by machine)

Svend Press (Flat Bench)

Instructions:

  • Lie flat on a bench with a weight plate held between your palms, pressing them firmly against the plate to keep it in position.
  • Start with the plate at chest level, elbows bent at approximately 90 degrees.
  • Squeeze your palms together to activate your inner chest, and press the plate upward in a straight line until your arms are fully extended.
  • Slowly lower the plate back to the starting position, maintaining pressure with your palms.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • Focus on squeezing the weight plate throughout the movement to maximize inner chest engagement.
  • Keep your elbows slightly tucked (not flared) to avoid shoulder strain.
  • Use a controlled tempo for both the pressing and lowering phases.
  • Exhale as you press the plate upward and inhale as you lower it.

Benefits:

  • Enhances inner chest activation through isometric tension.
  • Improves mind-muscle connection in the chest.
  • Minimal equipment required, making it a versatile addition to your chest routine.
  • Strengthens pressing mechanics for improved performance in other lifts.

Muscle Action & Joint Action:

Concentric (Pressing):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction), Elbow Extension (Triceps contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction
    • Elbow: Extension

Eccentric (Lowering):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening), Elbow Flexion (Triceps lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction
    • Elbow: Flexion

Form Focus:

  • Press your palms together consistently for maximum inner chest activation.
  • Maintain a steady, controlled motion to avoid relying on momentum.
  • Keep your back flat against the bench and avoid arching excessively.
  • Use a manageable weight to ensure proper form and avoid wrist strain.

Exercise: Svend Press (Flat Bench)

Type: Isolation Exercise

Primary Muscles Targeted: Inner Chest (Pectoralis Major, Sternal Head)

Secondary Muscles Targeted: Anterior Deltoids (Front Delts), Triceps Brachii

Equipment: Weight Plate

Level: Beginner to Intermediate

Muscle Roles:

  • Prime Mover: Pectoralis Major (Inner Chest Focus)
  • Synergists: Anterior Deltoids, Triceps Brachii
  • Stabilizers: Core

Cable Flys (Incline, Flat, & Decline)

Instructions (Applicable for Incline, Flat, and Decline):

  • Adjust the cable pulleys to match the desired angle (high for incline, mid for flat, low for decline).
  • Position the bench between the pulleys and grab the handles.
  • Start with your arms outstretched to the sides, elbows slightly bent, and hands aligned with the cable height.
  • Pull the handles together in an arcing motion, squeezing your chest at the top of the movement.
  • Slowly return to the starting position, maintaining control and a slight bend in your elbows.
  • Repeat for the desired number of repetitions.

Key Points & Tips:

  • Adjust the bench angle (or pulley height) to target specific areas of the chest:
    • Incline: Upper chest 
    • Flat: Mid chest 
    • Decline: Lower chest 
  • Keep a soft bend in your elbows throughout the movement to reduce joint stress.
  • Avoid letting your hands touch at the top to maintain constant tension.
  • Exhale as you bring the handles together and inhale as you return to the starting position.

Benefits:

  • Targets the chest muscles with consistent tension through a full range of motion.
  • Versatile angles allow for comprehensive chest development.
  • Reduces stress on the shoulders compared to barbell or dumbbell flys.
  • Excellent for creating a well-rounded chest aesthetic.

Muscle Action & Joint Action:

Concentric (Pulling Handles Together):

  • Muscle Action: Shoulder Horizontal Adduction (Pectoralis Major contraction)
  • Joint Action:
    • Shoulder: Horizontal Adduction

Eccentric (Returning Handles to Start):

  • Muscle Action: Shoulder Horizontal Abduction (Pectoralis Major lengthening)
  • Joint Action:
    • Shoulder: Horizontal Abduction

Form Focus:

  • Avoid excessive swinging or momentum; use controlled movements.
  • Focus on squeezing your chest at the peak of the movement for maximum activation.
 
 

Exercise: Cable Flys (Incline, Flat, & Decline)

Type: Isolation Exercise

Primary Muscles Targeted: Pectoralis Major (Upper Chest for Incline, Mid Chest for Flat, and Lower Chest for Decline)

Secondary Muscles Targeted: Anterior Deltoids (Front Delts), Serratus Anterior

Equipment: Adjustable Bench, Cable Machine with Adjustable Pulleys

Level: Beginner to Advanced

Muscle Roles:

  • Prime Mover: Pectoralis Major (Emphasis shifts based on angle: upper, mid, or lower chest)
  • Synergists: Anterior Deltoids, Biceps Brachii (Short Head)
  • Stabilizers: Core, Serratus Anterior