Lay on an incline bench holding a dumbbell in each hand. Begin with your arms extended above your torso with a supinated grip. Your back should be arched, feet driving through the ground, and lats tight. This will be your starting position. Lower the weights…
Wide Grip Barbell Bench Press
Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your…
Wide Chest Stretch (Yoga: Hands on Glutes)
Stand up straight. Place both hands on your lower back, fingers pointing downward and elbows out. Then gently pull your elbows back aiming to touch them together. See video here.
Low Cable Crossover (Cables lowered down, supine grip)
To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand. Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your…
Incline Push Up (Wide Stance)
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands wider than shoulder width. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to…
Incline Push Up (Standard Stance)
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge…
Incline Dumbbell Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you…
Incline Dumbbell Flys
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms…
Hindu Push up (Dive Bomber)
Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push your hips up as high as possible so that you resemble an inverted V. Keep your back flat with your arms and legs straight but knees unlocked. You…
Dumbbell Bench Press (Neutral Grip-Palms Facing Towards One Another)
Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the…