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| Bench Press |
Preparation
Lie back on a flat bench holding a barbell with a shoulder- width, overhand grip.
Movement
From the starting position, lower the bar slowly until it skims the middle of your chest.
Push the bar back to the starting position.
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| Incline Press |
Preparation
Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms facing away from you.
Movement
Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.
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| Decline Press |
Preparation
Lie back on a bench fixed to a decline setting.
Movement
Start with your arms fully extended and hands over your chest.
Lower the dumbbell slowly to your chest.
Push dumbbell back to the starting position.
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| Cable Fly |
Preparation
Attach handles to the high pulleys of a cable crossover machine.
Take one in each hand, your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward.
Movement
Brace you core, and pull the handles slightly downward and across your body until your hands meet, then return to the start position.
Tricep:
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| Kick Backs |
Preparation
Start with your arm bent, bringing the dumbbell next to your chest so your upper arm is parallel to the floor.
Movement
Straighten your arm behind you using your forearm. Return slowly to the start position and repeat.
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| Push-Ups |
Preparation
Set up with your weight supported on your toes and hands beneath your shoulders.
Movement
Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
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| Dips |
Preparation
Grab the bars of a dip station with arms straight.
Movement
Slowly lower until your elbows are at right angles.
Drive yourself back up to the top and repeat.
