 |
| Close Grip Press |
Preparation
Movement
Lift the bar off the rack and lower it in a controlled motion until the bar almost touches your chest. Push bar back up
Preparation
Grasp the bar with an underhand grip, hands a little closer than shoulder-width.
Push the bar straight back up. Repeat.
Preparation
Adjust the bench to a 45-degree incline, or use an incline bench station.
Lift the bar off the rack and lower it down to chest. Push the bar straight up.
Preparation
Grasp two dumbbells, lie on a decline bench.
Movement
Lower dumbbells to sides until chest muscles are stretched with elbows fixed
Bring dumbbells together in wide hugging motion until dumbbells are nearly together. repeat.
 |
| Reverse Grip |
Preparation
Grasp the bar with an underhand grip, hands a little closer than shoulder-width.
Movement
Lift the bar off the rack and lower it until it almost touches your chest.
Lift the bar off the rack and lower it until it almost touches your chest.
Push the bar straight back up. Repeat.
 |
| Incline Press |
Preparation
Adjust the bench to a 45-degree incline, or use an incline bench station.
Movement
Grasp the bar with a overhand grip, hands about shoulder-width apart.
Grasp the bar with a overhand grip, hands about shoulder-width apart.
Lift the bar off the rack and lower it down to chest. Push the bar straight up.
 |
| Decline Bench Press |
Preparation
Grasp two dumbbells, lie on a decline bench.
Movement
Lower dumbbells to sides until chest muscles are stretched with elbows fixed
Bring dumbbells together in wide hugging motion until dumbbells are nearly together. repeat.
