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Exercise Lookup
– 1. MACHINE CHEST PRESS –
Purpose: Strengthen the chest, shoulders, and triceps.
Steps:
Set Up:
Adjust the seat height so that the handles are level with your chest.
Sit with your back firmly against the backrest and feet flat on the floor.
Starting Position:
Grip the handles with your palms facing forward.
Keep your elbows bent at about 90 degrees and slightly below shoulder height.
Execution:
Push the handles forward until your arms are straight but not locked.
Slowly return to the starting position.
Tips:
Avoid locking your elbows at the top of the movement.
Keep your movements controlled to avoid jerking.
Breathe out as you push and in as you return.
– 2. BENCH PRESS –
Purpose: Strengthen the chest, shoulders, and triceps.
Steps:
Prepare the Equipment:
Use a flat bench and a barbell with light weights.
Secure the weights with collars.
Position Yourself:
Lie flat on the bench with your eyes under the bar.
Plant your feet firmly on the floor.
Grip the bar slightly wider than shoulder-width, with your thumbs wrapped around it.
Unrack the Bar and Lower the Bar
Push the bar straight up off the rack and position it over your chest.
Slowly lower the bar to your chest (about mid-chest level).
Keep your elbows at a slight angle (not flared out too wide).
Pause for a moment when the bar hits your chest. Avoid bouncing the bar off of your chest.
Press the Bar Up:
Push the bar straight back up until your arms are fully extended.
Rack the Bar:
When done, guide the bar back into the rack hooks carefully.
Tips:
Always warm up with lighter weights or no weights.
Use a spotter for safety, especially as you add more weight.
Breathe in as you lower the bar and out as you push it up.
Focus on smooth, controlled movements.
— 3. MACHINE ROW —
Purpose: Strengthen the back, rear shoulders, and biceps.
Steps:
Set Up:
Adjust the seat and chest pad so that the handles are at shoulder height.
Sit with your chest pressed against the pad and feet flat on the floor.
Starting Position:
Grip the handles with palms facing in or down, depending on the machine design.
Keep your arms straight and shoulders relaxed.
Execution:
Pull the handles toward you while squeezing your shoulder blades together.
Slowly return to the starting position.
Tips:
Keep your chest pressed against the pad throughout.
Avoid shrugging your shoulders or using momentum.
Exhale as you pull and inhale as you release.
— 4. CHEST FLY (MACHINE) —
Purpose: Isolate and strengthen the chest muscles.
Steps:
Set Up:
Adjust the seat so the handles are at chest level.
Sit with your back firmly against the pad and feet flat on the floor.
Starting Position:
Grip the handles with palms facing forward or slightly inward, arms slightly bent.
Keep your elbows at the same angle throughout the movement.
Execution:
Bring the handles together in a smooth, controlled motion.
Slowly return to the starting position.
Tips:
Don’t let the weights pull your arms back too far.
Focus on squeezing your chest muscles as you bring the handles together.
Avoid locking your elbows or using your shoulders to assist.
— 5. LAT FLY (MACHINE) —
Purpose: Strengthen the back and biceps.
Steps:
Set Up:
Adjust the seat so your thighs fit snugly under the pads.
Grip the bar with palms facing forward, slightly wider than shoulder-width.
Starting Position:
Sit with your back straight, chest up, and shoulders relaxed.
Extend your arms fully while keeping a slight bend in your elbows.
Execution:
Pull the bar down toward your upper chest while squeezing your shoulder blades.
Slowly return the bar to the starting position.
Tips:
Keep your core engaged and avoid leaning back excessively.
Focus on using your back muscles, not your arms, to pull.
Exhale as you pull down and inhale as you release.
— 6. PULL UP —
Purpose: Strengthen the upper back, shoulders, and biceps.
Steps:
Grip the Bar:
Use an overhand grip, slightly wider than shoulder-width.
Starting Position:
Hang from the bar with arms fully extended. Keep your core engaged and shoulders down.
Execution:
Pull your chest toward the bar by engaging your back and biceps.
Slowly lower yourself back to the starting position.
Tips:
Avoid swinging your body.
Use a controlled motion.
Breathe out as you pull up and in as you lower down.
If you can’t support your body weight, you can use a chair or an assisted pull up machine.
— 7. ASSISTED PULL-UP (MACHINE OR BAND) —
Purpose: Same as pull-ups, with added support for beginners.
Steps:
Set Up:
Use the assisted pull-up machine or attach a resistance band to the pull-up bar.
Starting Position:
Step onto the platform or band with your knees or feet. Choose the appropriate amount of counterweight.
Execution:
Perform the pull-up as described above with the assistance.
Tips:
Gradually decrease assistance as you get stronger.
— 8. SEATED SHOULDER PRESS —
Purpose: Strengthen the shoulders and triceps.
Steps:
Set Up:
Adjust the seat height so the handles are at shoulder level.
Starting Position:
Grip the handles with palms facing forward.
Execution:
Press the handles upward until your arms are straight but not locked.
Lower the handles back to the starting position.
Tips:
Keep your back flat against the pad.
Avoid arching your lower back.
— 9. STANDING SHOULDER PRESS(DUMBBELLS/BARBELL) —
Purpose: Same as seated press, with added core engagement.
Steps:
Starting Position:
Hold the weights at shoulder level with palms facing forward. For barbell, choose a grip slightly wider than shoulder width.
Execution:
Press the weights overhead until your arms are straight but not locked.
Lower back to shoulder level.
Tips:
Keep your core tight to prevent leaning back.
— 10. SMITH MACHINE SHOULDER PRESS —
Purpose: Controlled shoulder press for beginners.
Steps:
Set Up:
Position the bar at shoulder height.
Starting Position:
Sit or stand under the bar and grip it slightly wider than shoulder-width.
Execution:
Press the bar upward until your arms are fully extended.
Lower back to the starting position.
Tips:
Use a weight you can control easily.
— 11. ROPE TRICEP PRESS-DOWN —
Purpose: Target the triceps.
Steps:
Set Up:
Attach a rope to the high pulley of a cable machine.
Starting Position:
Grip the rope with palms facing each other. Keep your elbows close to your sides.
Execution:
Push the rope down until your arms are straight.
Slowly return to the starting position.
Tips:
Focus on using your triceps, not your shoulders.
— 12. STRAIGHT BAR PRESS-DOWN —
Purpose: Same as rope pressdown, with a straight bar.
Steps:
Set Up:
Attach a straight bar to the high pulley.
Starting Position:
Grip the bar with palms facing down, elbows tucked in.
Execution:
Push the bar down until your arms are straight.
Return slowly to the start.
Tips:
Keep your movements controlled.
— 13. V BAR PRESS-DOWN —
Purpose: Similar to straight bar pressdown, with a V-bar for a different grip.
Steps:
Same setup and execution as the straight bar pressdown, but use the V-bar attachment.
Tips:
Focus on keeping the movement steady and elbows in place.
— 14. EZ BAR BICEP CURL —
Purpose: Strengthen the biceps.
Steps:
Starting Position:
Grip the EZ bar with an underhand grip at a comfortable angle.
Execution:
Curl the bar upward by bending your elbows.
Lower the bar slowly back to the starting position.
Tips:
Keep your elbows stationary and close to your body.
— 15. DUMBBELL BICEP CURL—
Purpose: Same as EZ bar curl but allows for isolated arm movement.
Steps:
Starting Position:
Hold a dumbbell in each hand with arms fully extended.
Execution:
Curl the dumbbells upward one or both at a time.
Lower them slowly.
Tips:
Avoid swinging your arms or using momentum.
Start with light weights and focus on mastering proper form to avoid injury. Gradually increase weight as your strength improves.
— 16. MACHINE BICEP CURL —
Purpose: Strengthen the biceps.
Steps:
Adjust the seat so your upper arms rest flat on the pad, and your elbows align with the pivot point of the machine.
Grip the handles with your palms facing up.
Curl the handles toward you by bending your elbows, then slowly return to the starting position.
Tips:
Avoid lifting your elbows off the pad.
Use a slow, controlled motion.
— 17. BARBELL SQUAT —
Purpose: Strengthen the legs and core.
Steps:
Position the barbell on your upper back, ensuring it does not rest on your neck. Grip the bar slightly wider than shoulder-width.
Stand with your feet shoulder-width apart and your toes slightly pointing outward.
Bend your hips and knees to lower your body until your thighs are parallel to the floor, keeping your chest up and back straight.
Push through your heels to return to standing.
Tips:
Keep your knees aligned with your toes.
Avoid letting your knees collapse inward.
— 18. HACK SQUAT (MACHINE) —
Purpose: Strengthen the quadriceps, glutes, and hamstrings.
Steps:
Position your back and shoulders against the machine pad and place your feet shoulder-width apart on the platform.
Release the safety handles.
Lower your body by bending your knees and hips until your thighs are parallel to the platform.
Push through your feet to return to the starting position.
Tips:
Keep your back firmly against the pad.
Use controlled movements.
— 18. SMITH SQUAT —
Purpose: Controlled squat to build lower body strength.
Steps:
Set the safety latches on the Smith Machine at the appropriate height.
Position the barbell at shoulder height on the Smith machine. Step under the bar so it rests on your upper back.
Unlock the bar and place your feet slightly in front of your body.
Lower your body by bending your knees and hips until your thighs are parallel to the floor.
Push through your heels to return to the starting position.
Tips:
Keep your core engaged.
Avoid locking your knees at the top of the movement.
— 20. GOBLET SQUAT —
Purpose: Strengthen the legs and glutes while improving squat form.
Steps:
Hold a dumbbell or kettlebell close to your chest with both hands. Stand with your feet shoulder-width apart.
Lower your body by bending your knees and hips, keeping the weight close to your chest.
Push through your heels to return to standing.
Tips:
Keep your chest up and your back straight.
— 21. BARBELL SQUAT —
Purpose: Strengthen the legs, glutes, and core.
Steps:
Place a barbell on your upper back and stand tall.
Step forward with one leg and lower your back knee toward the floor, ensuring your front knee stays over your ankle.
Push through your front foot to return to the starting position.
Tips:
Keep your torso upright throughout the movement.
Maintain balance by engaging your core.
— 22. DUMBBELL LUNGE —
Purpose: Strengthen the legs and glutes while engaging the core.
Steps:
Hold a dumbbell in each hand at your sides.
Step forward with one leg and lower your back knee toward the floor, keeping your front knee aligned with your toes.
Push through your front foot to return to the starting position.
Tips:
Keep your chest up and core tight.
Use a controlled motion.
— 23. KETTLEBELL LUNGE —
Purpose: Strengthen the legs and glutes with a kettlebell for variation.
Steps:
Hold a kettlebell in each hand at your sides.
Step forward with one leg and lower your back knee toward the floor, keeping your front knee stable.
Push back to the starting position.
Tips:
Maintain a steady, controlled pace.
— 24. BODY WEIGHT LUNGE —
Purpose: Strengthen the legs and glutes using only your body weight.
Steps:
Stand tall with your feet hip-width apart.
Step forward with one leg and lower your back knee toward the floor.
Push through your front foot to return to the starting position.
Tips:
Keep your chest up and core engaged.
— 25. LEG PRESS (MACHINE) —
Purpose: Strengthen the legs and glutes.
Steps:
Sit on the machine with your back and head resting on the seat. Place your feet shoulder-width apart on the platform.
Push the platform away until your legs are straight but not locked.
Slowly lower the platform back to the starting position.
Tips:
Keep your knees aligned with your toes.
Avoid lifting your lower back off the seat.
Avoid increasing the weight at the cost of your range of motion.
— 26. CONVENTIONAL DEADLIFT —
Purpose: Strengthen the back, glutes, and hamstrings.
Steps:
Stand with your feet hip-width apart and the barbell over your midfoot. Grip the bar just outside your knees.
Push through your heels to lift the bar, keeping your back straight and chest up.
Lower the bar back to the ground in a controlled motion.
Tips:
Keep the bar close to your body.
Engage your core throughout the lift.
— 27. SUMO DEADLIFT —
Purpose: Target the inner thighs and glutes.
Steps:
Take a wide stance with toes pointing outward and grip the bar inside your knees.
Push through your heels to lift the bar, keeping your back straight.
Lower the bar back to the floor in a controlled motion.
Tips:
Focus on keeping your chest upright.
— 28. STRAIGHT LEG DEADLIFT —
Purpose: Strengthen the hamstrings and lower back.
Steps:
Hold a barbell or dumbbells with your feet shoulder-width apart.
Hinge at the hips to lower the weight toward the ground, keeping your legs straight but not locked.
Return to standing by engaging your hamstrings and glutes.
Tips:
Avoid rounding your back.
— 29.DUMBBELL DEADLIFT —
Purpose: Strengthen the back, glutes, and hamstrings with dumbbells.
Steps:
Hold a dumbbell in each hand with your arms fully extended.
Lower the dumbbells toward the ground by hinging at your hips and slightly bending your knees.
Stand back up by pushing through your heels.
Tips:
Keep the dumbbells close to your legs.
— 30. BULGARIAN SPLIT SQUAT —
Purpose: Isolate one leg to strengthen the glutes, quads, and hamstrings.
Steps:
Stand in front of a bench and place one foot behind you on the bench.
Lower your back knee toward the ground while keeping your front knee over your toes.
Push through your front foot to return to standing.
Tips:
Keep your torso upright.
Focus on balance and control.
— 31. DUMBBELL SPLIT SQUAT —
Purpose: Strengthen the legs, glutes, and core.
Steps:
Hold a dumbbell in each hand at your sides.
Place one foot forward and the other behind you in a staggered stance.
Lower your back knee toward the floor while keeping your front knee above your ankle.
Push through your front foot to return to standing.
Tips:
Keep your torso upright and your movements controlled.
Focus on balance by engaging your core.
— 32. GOBLET SQUAT —
Purpose: Strengthen the legs and glutes while improving squat form.
Steps:
Hold a dumbbell or kettlebell close to your chest with both hands.
Stand with your feet shoulder-width apart and toes slightly pointed outward.
Lower your body by bending your knees and hips until your thighs are parallel to the floor.
Push through your heels to return to standing.
Tips:
Keep your chest lifted and spine neutral.
Avoid letting your knees cave inward.
— 33. GLUTE KICKBACK —
Purpose: Strengthen the glutes and hamstrings.
Steps:
Attach an ankle strap to a cable machine or use a glute kickback machine.
Position yourself with one leg attached to the cable or machine.
Extend your leg straight back while keeping your torso stable.
Slowly return your leg to the starting position.
Tips:
Keep your movements controlled to engage the glutes fully.
Avoid arching your back.
— 34. ROMANIAN DEADLIFT —
Purpose: Target the hamstrings, glutes, and lower back.
Steps:
Hold a barbell or dumbbells with an overhand grip.
Stand with your feet shoulder-width apart.
Hinge at your hips and lower the weight toward the floor, keeping a slight bend in your knees.
Return to standing by engaging your hamstrings and glutes.
Tips:
Keep your back straight and avoid rounding your shoulders.
Focus on the stretch in your hamstrings.
— 35. HIP THRUST —
Purpose: Strengthen the glutes and hamstrings.
Steps:
Sit on the floor with your upper back against a bench and a barbell across your hips.
Plant your feet flat on the ground, hip-width apart.
Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Lower your hips back to the ground.
Tips:
Keep your chin tucked and focus on engaging your glutes.
— 36. LEG EXTENSION —
Purpose: Strengthen the quadriceps.
Steps:
Sit on the leg extension machine with your knees aligned with the pivot point.
Adjust the pad to rest on the front of your ankles.
Extend your legs until they are straight, then slowly lower back to the starting position.
Tips:
Use a controlled motion to avoid straining your knees.
— 37. LEG CURL —
Purpose: Strengthen the hamstrings.
Steps:
Lie face down on a leg curl machine with the pad resting on the back of your ankles.
Curl your legs up toward your glutes, then slowly lower them back.
Tips:
Avoid lifting your hips off the bench.
— 38. SEATED PULLEY ROW —
Purpose: Strengthen the back and biceps.
Steps:
Sit on the machine with your feet secured on the platform.
Hold the handles with a straight back and slightly bent knees.
Pull the handles toward your torso, squeezing your shoulder blades together.
Slowly return to the starting position.
Tips:
Keep your back straight and avoid leaning too far back.
— 39. BENT OVER DUMBBELL ROW —
Purpose: Strengthen the back and biceps.
Steps:
Hold a dumbbell in each hand with your palms facing your torso.
Bend at your hips and keep your back straight.
Pull the dumbbells toward your torso, squeezing your shoulder blades together.
Lower the dumbbells back down.
Tips:
Avoid rounding your back.
— 40. BENT OVER BARBELL ROW—
Purpose: Strengthen the back and biceps.
Steps:
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width.
Bend at your hips and keep your back straight.
Pull the barbell toward your lower chest.
Slowly lower the barbell back to the starting position.
Tips:
Keep your core tight to protect your lower back.
— 41. CHEST SUPPORTED MACHINE ROW —
Purpose: Strengthen the back and biceps.
Steps:
Sit on the machine with your chest against the pad.
Grip the handles and pull them toward your torso.
Squeeze your shoulder blades together, then slowly return to the starting position.
Tips:
Avoid using momentum to pull the handles.
— 42. BARBELL SHRUGS —
Purpose: Strengthen the trapezius muscles.
Steps:
Hold a barbell with your hands shoulder-width apart.
Lift your shoulders toward your ears as high as possible.
Lower your shoulders back down.
Tips:
Avoid rolling your shoulders.
— 43. DUMBBELL SHRUGS —
Purpose: Strengthen the trapezius muscles.
Steps:
Hold a dumbbell in each hand at your sides.
Lift your shoulders toward your ears, then slowly lower them.
Tips:
Keep your arms straight and avoid shrugging too quickly.
— 44. HAMMER CURL —
Purpose: Strengthen the biceps and forearms.
Steps:
Hold a dumbbell in each hand with your palms facing each other.
Curl the dumbbells upward by bending your elbows.
Slowly lower the dumbbells back to the starting position.
Tips:
Keep your elbows stationary.
You can use heavier weights here than your regular dumbbell curls.
— 45. SEATED DUMBBELL CURL —
Purpose: Strengthen and isolate the biceps.
Steps:
Sit on a flat or incline bench with your back straight and feet firmly planted on the ground.
Hold a dumbbell in each hand with your palms facing forward, and let your arms hang straight down at your sides.
Slowly bend your elbows to curl the dumbbells upward toward your shoulders while keeping your upper arms stationary.
Pause at the top of the movement, squeezing your biceps.
Slowly lower the dumbbells back to the starting position.
Tips:
Avoid using momentum by swinging the weights.
Keep your elbows close to your torso throughout the movement.
Use a full range of motion for maximum biceps activation.
— 46. INCLINE DUMBBELL CURL —
Purpose: Emphasize the long head of the biceps for a fuller shape.
Steps:
Adjust a bench to a 45-60 degree incline. Sit back with your back fully supported.
Hold a dumbbell in each hand with your arms fully extended and palms facing forward.
Curl the dumbbells upward, focusing on squeezing your biceps at the top of the motion.
Lower the dumbbells in a slow, controlled manner until your arms are fully extended.
Tips:
Keep your elbows pointing down and avoid lifting them.
Maintain constant tension on your biceps throughout the exercise.
Choose a lighter weight than your regular dumbbell curls and allow for a full stretch of your bicep at the bottom of the movement.
— 47. STANDING CABLE CURL —
Purpose: Build biceps strength with continuous resistance.
Steps:
Attach a straight bar to the low pulley of a cable machine.
Stand upright with your feet shoulder-width apart and grasp the bar with an underhand grip, arms fully extended.
Curl the bar toward your shoulders while keeping your elbows close to your body.
Pause briefly at the top, then slowly lower the bar back to the starting position.
Tips:
Do not lean back or use your body to lift the weight.
Focus on controlled, fluid motion.
— 48. SPIDER CURL —
Purpose: Isolate the biceps for improved definition and strength.
Steps:
Adjust a bench to a steep incline and lie face down with your chest against the pad.
Let your arms hang straight down, holding a dumbbell in each hand with your palms facing forward.
Curl the dumbbells toward your shoulders, keeping your upper arms stationary.
Lower the dumbbells back to the starting position slowly and with control.
Tips:
Avoid using momentum or swinging the weights.
Focus on squeezing your biceps at the top of the curl.
— 49. CONCENTRATION CURL —
Purpose: Isolate the biceps for better control and development.
Steps:
Sit on a bench with your legs spread apart. Hold a dumbbell in one hand and rest that elbow on the inside of your thigh.
Fully extend your arm toward the floor, with your palm facing forward.
Curl the dumbbell upward toward your shoulder while keeping your elbow in place.
Slowly lower the dumbbell back to the starting position.
Repeat for the desired number of reps, then switch arms.
Tips:
Move slowly to avoid swinging the weight.
Focus on squeezing the biceps at the top of each rep.
— 50. PREACHER CURL —
Purpose: Strengthen the biceps while limiting momentum.
Steps:
Sit on a preacher bench and adjust the seat so your armpits rest comfortably at the top of the pad.
Grip the barbell or EZ bar with an underhand grip, shoulder-width apart.
Slowly curl the weight upward toward your shoulders.
Pause briefly at the top, then lower the weight back down until your arms are fully extended.
Tips:
Avoid lifting your elbows off the pad.
Move the bar in a slow, controlled manner to protect your elbows.
— 51. INCLINE MACHINE PRESS —
Purpose: Build strength in the upper chest and shoulders.
Steps:
Adjust the seat of the incline press machine so the handles are at chest height.
Sit back with your feet flat on the floor and your back pressed against the pad.
Grip the handles and push them upward until your arms are fully extended.
Slowly lower the handles back down to the starting position.
Tips:
Do not lock out your elbows at the top.
Keep your chest engaged and avoid flaring your elbows out too wide.
— 42. INCLINE BARBELL PRESS —
Purpose: Strengthen the upper chest and shoulders.
Steps:
Set a bench at a 30-45 degree incline and lie back with your feet flat on the floor.
Grip the barbell slightly wider than shoulder-width and lift it off the rack.
Lower the barbell to your upper chest, keeping your elbows at a 45-degree angle.
Push the barbell back to the starting position without locking out your elbows.
Tips:
Keep your back and head firmly against the bench.
Avoid bouncing the bar off your chest.
— 53. DUMBBELL LAT PRESS —
Purpose: Strengthen the side delts for broader shoulders.
Steps:
Hold a dumbbell in each hand by your sides, palms facing your body.
Raise the dumbbells outward until your arms are parallel to the ground, keeping a slight bend in your elbows.
Slowly lower the dumbbells back to your sides.
Tips:
Keep your shoulders down and avoid shrugging.
Use light weights to maintain proper form.
— 54. MACHINE LATERAL RAISES —
Purpose: Strengthen the lateral deltoid muscles for broader shoulders.
Steps:
Sit on the lateral raise machine and adjust the seat so the handles or pads are at shoulder level.
Position your arms under the pads or grip the handles with your elbows bent slightly.
Sit upright with your back against the pad, feet flat on the floor, and shoulders relaxed.
Slowly lift your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
Pause briefly at the top, then lower your arms back to the starting position in a controlled motion.
Tips:
Avoid shrugging your shoulders during the lift.
Use a weight that allows controlled, smooth movements without momentum.
Keep your chest up and your core engaged throughout the exercise.
— 55. UPRIGHT ROW —
Purpose: Strengthen the traps, deltoids, and upper back.
Steps:
Stand upright with your feet shoulder-width apart, holding a barbell, EZ bar, or dumbbells with an overhand grip.
Position your hands slightly narrower than shoulder-width.
Pull the bar or weights straight upward toward your chin, keeping the elbows higher than the hands throughout the motion.
Stop when the bar reaches chest height or your elbows align with your shoulders.
Slowly lower the bar or weights back to the starting position.
Tips:
Avoid lifting the bar too high to prevent shoulder impingement.
Keep your back straight and avoid leaning forward.
Use a controlled motion, and do not jerk the weights.
— 56. MACHINE CHEST FLY —
Purpose: Isolate the pectoral muscles for chest development.
Steps:
Adjust the seat height so the handles are at chest level when seated.
Sit upright with your back pressed against the pad and feet flat on the floor.
Grasp the handles with your palms facing forward or inward, depending on the machine design.
Slowly bring the handles together in front of you in a semicircular motion, squeezing your chest at the end of the movement.
Gradually return to the starting position, controlling the movement to keep tension on your chest.
Tips:
Keep a slight bend in your elbows throughout the exercise.
Avoid letting the handles or pads pull your arms too far back, as this can strain your shoulders.
— 57. DUMBBELL CHEST FLY —
Purpose: Isolate the chest muscles with free weights.
Steps:
Lie on a flat bench with a dumbbell in each hand, palms facing each other.
Start with the dumbbells directly above your chest, arms extended but with a slight bend in the elbows.
Slowly lower the dumbbells outward in an arc until you feel a stretch in your chest.
Bring the dumbbells back to the starting position by reversing the arc, focusing on squeezing your chest muscles.
Tips:
Avoid locking your elbows or letting your arms go below shoulder level.
Use light to moderate weights to maintain proper form and control.
— 58. INCLINE DUMBBELL FLY —
Purpose: Target the upper chest for improved muscle development.
Steps:
Set an incline bench to a 30-45 degree angle and lie back with a dumbbell in each hand.
Hold the dumbbells above your chest with your palms facing each other and arms slightly bent.
Slowly lower the dumbbells outward in an arc until your chest is fully stretched, keeping the bend in your elbows consistent.
Reverse the motion to bring the dumbbells back together above your chest, squeezing your chest muscles at the top.
Tips:
Avoid letting the dumbbells go too low to protect your shoulders.
Maintain constant tension on your chest muscles throughout the exercise.
— 59. CABLE FLY —
Purpose: Isolate the chest muscles with constant tension from cables.
Steps:
Set the pulleys of a cable machine to chest height or slightly above.
Stand between the pulleys, grab a handle in each hand, and step forward into a staggered stance.
Extend your arms slightly in front of you with a slight bend in your elbows.
Pull the handles together in a wide arc, squeezing your chest at the end of the movement.
Slowly return to the starting position, keeping the tension on your chest muscles.
Tips:
Avoid fully straightening your arms or locking your elbows.
Keep your shoulders back and your chest up during the exercise.
Use light to moderate weight to focus on form and avoid overloading the shoulders.