💪 CHEST EXERCISES

1. Lie flat on bench, feet planted firmly on ground
2. Grip bar slightly wider than shoulder-width
3. Unrack and bring bar down to mid-chest
4. Touch chest lightly, then press back up
5. Lock out elbows at top, squeeze chest

• Retract shoulder blades (squeeze them together)
• Slight arch in lower back
• Elbows at 45-degree angle, not flared out
• Drive through legs for stability

• Bouncing bar off chest
• Flaring elbows out 90 degrees
• Losing shoulder blade retraction
• Feet not planted

Dumbbell Bench Press, Close-Grip Bench, Machine Press

1. Set bench to 30-45 degree incline
2. Lie back, grip bar slightly wider than shoulders
3. Unrack and lower to upper chest
4. Press back up, squeeze at top
5. Control the descent on each rep

• Keep lower back against bench
• Press bar slightly back (not straight up)
• Lead with chest, not shoulders
• Full range of motion

• Incline too steep (targets delts more)
• Arching back excessively
• Incomplete range of motion
• Bar drifting forward

Incline Dumbbell Press, Low-to-High Cable Fly, Landmine Press

1. Sit on bench with dumbbells on thighs
2. Kick dumbbells up to shoulder height
3. Press up and slightly inward
4. Lower with control until elbows break parallel
5. Press back up, squeeze at top

• Allow natural arc of motion
• Dumbbells should almost touch at top
• Keep wrists straight
• Stretch at bottom, squeeze at top

• Going too heavy too soon
• Dropping dumbbells uncontrolled
• Not getting full range of motion
• Twisting wrists

Barbell Bench, Machine Press, Push-Ups

1. Set bench to 30-45 degree incline
2. Sit with dumbbells on thighs
3. Kick dumbbells up to shoulder height
4. Press up and slightly inward
5. Lower with control to starting position

• Keep lower back against bench
• Press dumbbells together at top
• Control the negative (lowering)
• Feel stretch in upper chest

• Incline too steep
• Arching back excessively
• Dropping dumbbells too fast
• Incomplete range of motion

Incline Barbell Press, Low-to-High Cable Fly

1. Grip parallel bars, lift body up
2. Lean forward slightly (chest focus)
3. Lower body until shoulders below elbows
4. Press back up to starting position
5. Don't lock out completely at top

• Lean forward 30 degrees
• Flare elbows slightly out
• Go deep (full range of motion)
• Control the descent

• Staying too upright (tricep focus)
• Not going deep enough
• Swinging or using momentum
• Shrugging shoulders

Assisted Dips, Decline Press, Cable Crossover

1. Set cables to chest height
2. Stand in center, staggered stance
3. Slight bend in elbows, arms out wide
4. Bring hands together in front of chest
5. Squeeze, then return with control

• Maintain slight elbow bend throughout
• Feel stretch at starting position
• Squeeze chest at peak contraction
• Constant tension on chest

• Bending elbows too much (becomes press)
• Using too much weight
• Not feeling chest engagement
• Arching back excessively

Dumbbell Fly, Pec Deck Machine, Cable Crossover

1. Start in plank position, hands shoulder-width
2. Body straight from head to heels
3. Lower chest to floor, elbows at 45 degrees
4. Push back up to starting position
5. Squeeze chest at top

• Engage core throughout movement
• Don't let hips sag
• Full range of motion (chest to floor)
• Controlled tempo on way down

• Hips sagging or piking up
• Flaring elbows out too wide
• Not going deep enough
• Rushing through reps

Incline Push-Ups, Diamond Push-Ups, Bench Press

1. Lie flat on bench with dumbbells above chest
2. Slight bend in elbows, palms facing each other
3. Lower dumbbells out to sides in wide arc
4. Feel stretch in chest, then bring back together
5. Squeeze chest at top

• Maintain elbow bend throughout
• Think "hugging a tree" motion
• Don't lower too deep (shoulder safety)
• Control the weight

• Too much weight
• Bending elbows too much
• Going too low (shoulder strain)
• Not feeling chest work

Cable Fly, Pec Deck, Incline Dumbbell Fly