Cable Cross Over 

Method of Cable Cross Over  Variations: You can change where your arms come together in front of you. Alternative Exercises For Cable Cross Over Decline Dumbbell Flyes

Incline Dumbbell Press

Method Variations: If the bench you’re using is adjustable, you can use a variety of angles on the inclined bench. Alternative Exercises For Incline Dumbbell Press Barbell Incline Bench Press Smith Machine Incline Bench Press

Flat Bench Cable Flyes

Method Variations include using dumbbells or an exercise band, as well as an incline or decline bench. Alternative Exercises For Flat Bench Cable Flyes Cable Cross Over Dumbbell Flyes

Machine Bench Press

Method Variations: You can execute this exercise on a standard bench with free weights (barbells and dumbbells).  An alternative is to use the pulley. Alternative Exercises For Machine Bench Press Dumbbell Bench Press Barbell Bench Press

Decline Barbell Bench Press

Method Precaution 1. It is suggested that you utilise a spotter if you are new to this exercise. If there is no spotter available, use a moderate amount of weight. 2. Watch out for allowing the bar to move too far ahead. Only your lower chest should be touched by the bar 3. Avoid bouncing the load off of your chest. At all times, you should have complete control of the barbell. Alternative Exercises For Decline Barbell Bench Press Decline Dumbbell Bench Decline Smith Machine Bench press Dips-Chest version


Method Variations: If this is your first time doing this exercise and you lack the strength to complete it, you can either bend your knees to remove the resistance or execute the exercise against a wall rather than the ground. For the most experienced lifters, you can raise the resistance and better target the upper chest by placing your feet on a high surface, such a bench. Alternative Exercises For Pushups Dumbbell Bench Press Barbell Bench Press

Smith Machine Incline Press

Method Warning: If this is your first time performing this exercise, it is suggested that you utilise a spotter because  it can be a little difficult.  If there is no spotter available, use a moderate amount of weight.Same as the Barbell Incline Bench Press but with a Smith Machine. Alternative Exercises For Smith Machine Incline Press Dumbbell Bench Press Barbell Bench …

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Barbell Bench Press

Method Precaution: It is suggested that you utilise a spotter if this is your first time doing this exercise.  If there is no spotter  available, use a moderate amount of weight. Be careful not to let the bar advance too much. Only your middle chest should be touched by the bar. Keep the …

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Pyramid training with push-ups exercise

Pyramid training for push ups is that in which we increase resistance and decrease the number of repetitions as we complete a pyramid set. We begin with a smaller  repetitions, gradually raising the  repetitions throughout the workout, just  like the shape of a pyramid. What …

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