Incline Chest Flyes

KEY COACHING POINTS:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Pectorals.gif

Machine chest press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Machine chest flyes

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you then embrace the stretch in your chest

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Machine chest press (wide grip)

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Hammer Strength lying single arm chest press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Hammer Strength lying chest press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Barbell Bench Press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Incline bench press close grip

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLES - PECTORALIS MAJOR & TRICEPS BRACHII

Incline Barbell Bench Press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Decline bench press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR & TRICEPS BRACHII

Close Grip Barbell Bench Press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLES - PECTORALIS MAJOR & TRICEPS BRACHII

Decline close grip bench press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLES - PECTORALIS MAJOR & TRICEPS BRACHII

Incline dumbbell flyes into press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Dumbbell Flat Bench Press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Flat bench dumbbell flye into press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Flat Dumbbell Bench Press (Palms In)

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Incline Dumbbell Bench Press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Incline Dumbbell Bench Press (Palms In)

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Incline bench dumbbell flyes into press

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR

Flat bench dumbbell flyes

Key Coaching Points:

  • Shoulder blades pinned into the bench

  • Brace your core

  • Press the weight by pushing yourself into the bench

  • Squeeze your chest at the end of the movement 

  • Take it slow and controlled as the weight is moving towards you

  • Make sure you keep the muscles under tension the entire time

MAIN MUSCLE - PECTORALIS MAJOR