W3.CSS

Beginner


Machine Incline Chest Press

Main Muscle group: chest
Secondary muscle(s): shoulders, triceps
Equipment required: machine
Experience level: beginner
Instructions:
i. Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position.
ii. Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles.
iii. Hold this position for a count then slowly return back to the starting position.
iv. Repeat for as many reps and sets as desired.

Machine Chest Flys

Main Muscle group: chest
Secondary muscle(s): shoulders, traps
Equipment required: machine
Experience level: beginner
Instructions:
i. Start off sitting on the fly machine with your back flat against the padding and forearms up against the pads.
ii. Slowly and concentrate of pushing the pads together and squeezing your chest muscles.
iii. Once you reach the middle position of the motion, hold for a count, squeezing your chest muscles, then return back to the starting position

Intermediate


Bench Press

Main Muscle group: chest
Secondary muscle(s): shoulders, triceps
Equipment required: barbell
Experience level: intermediate
Instructions:
i. Lie flat on a bench and set your hands just outside of shoulder width.
ii. Set your shoulder blades by pinching them together and driving them into the bench.
iii. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
iv. Let the weight settle and ensure your upper back remains tight after lift off.
i. Inhale and allow the bar to descend slowly by unlocking the elbows.
ii. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
iii. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
Repeat for the desired number of repetitions