Step-by-Step Execution

• Setup: Adjust seat so handles are aligned with mid-chest. Retract/depress shoulder blades into the pad.

• The Movement: Drive the handles forward by bringing the elbows together. Avoid locking out the elbows completely to maintain constant tension.

• The Finish: Slowly reverse the movement, ensuring the weight stack does not touch, and return to the deep stretch position.

Pro-Tips & Common Mistakes

• Common Fault: Allowing shoulders to roll forward (protract) at the start of the press.

• The Cue: "Keep your chest high and pin your shoulder blades to the seat throughout."

Step-by-Step Execution

• Setup: Adjust seat so handles meet at the upper chest/clavicle.

• The Movement: Press handles upward and slightly inward, focusing on the upper chest.

• The Finish: Return to the starting position with a 3-second eccentric count.

Pro-Tips & Common Mistakes

• Common Fault: Using too much front-delt by letting the seat be too high.

• The Cue: "Drive your upper chest toward the ceiling."

Step-by-Step Execution

• Setup: Lie on the bench, feet firmly planted. Retract shoulder blades.

• The Movement: Press both dumbbells simultaneously, maintaining a controlled path.

• The Finish: Lower until a deep stretch is felt in the outer chest.

Pro-Tips & Common Mistakes

• Common Fault: Allowing the dumbbells to "clank" at the top, losing tension.

• The Cue: "Think about squeezing your pecs together, not just pushing the weight up."

Step-by-Step Execution

• Setup: Incline the bench. Position dumbbells at the top of the chest.

• The Movement: Press upward, focusing on the upper sternum.

• The Finish: Lower under control to the point of maximum stretch.

Pro-Tips & Common Mistakes

• Common Fault: Using excessive arch in the lower back, turning it into a flat press.

• The Cue: "Keep your spine neutral against the bench to isolate the upper chest."

Step-by-Step Execution

• Setup: Grip the bar wider than shoulder-width. Retract scapulae.

• The Movement: Lower the bar to the lower chest/sternum, then explode upward.

• The Finish: Lock out fully at the top.

Pro-Tips & Common Mistakes

• Common Fault: "Bouncing" the bar off the chest.

• The Cue: "Control the descent (2s), pause momentarily, then drive."

Step-by-Step Execution

• Setup: Bench at 30°–45°. Retract scapulae firmly against the bench.

• The Movement: Lower the bar to the upper chest under control. Maintain a slight tuck of the elbows (approx 45 degrees).

• The Finish: Drive the bar upward in a slight arc toward the eyes.

Pro-Tips & Common Mistakes

• Common Fault: Over-arching the lower back to turn the movement into a flat press.

• The Cue: "Push your upper back into the bench and keep your glutes down."

Step-by-Step Execution

• Setup: Position knees or feet on the assistance pad. Grasp parallel bars with a neutral grip.

• The Movement: Lean the torso forward roughly 30 degrees. Lower the body until elbows reach 90 degrees.

• The Finish: Drive through the palms to return to the starting position.

Pro-Tips & Common Mistakes

• Common Fault: Allowing the shoulders to shrug toward the ears.

• The Cue: "Keep your shoulders packed down away from your ears throughout the movement."

Step-by-Step Execution

• Setup: Loop a strong resistance band over the handles. Step into the loop with one or both feet.

• The Movement: Perform the dip with a 30-degree forward lean. The band will provide the most assistance at the bottom (where you are weakest).

• The Finish: Control the ascent, fighting the band’s tendency to snap you upward.

Pro-Tips & Common Mistakes

• Common Fault: Letting the band snap the body upward too quickly.

• The Cue: "Resist the band on the way up; maintain tension in the chest."

Step-by-Step Execution

• Setup: Cables at shoulder or slightly above shoulder height.

• The Movement: Bring hands together in front of the body with a slight, fixed bend in the elbows.

• The Finish: Squeeze the pecs for 2 seconds at the center.

Pro-Tips & Common Mistakes

• Common Fault: Turning it into a pressing movement by bending the elbows too much.

• The Cue: "Hug a giant tree."