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Chest
back
shoulders
biceps
Triceps / Forearms
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abs

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

Legal Disclosure

All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services.  You must always consult your physician before beginning this or any other exercise program.  Use of this program is at your own risk.  We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein.  We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.

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