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- Lie on bench and with a wide oblique overhand grip dismount barbell from rack.
- Hold the barbell over the upper chest.
- Lower the weight towards upper chest slowly.
- Press the bar until arms are extended.
- Do 3-4 sets of this variations with 12 repetitions in each set.
- Lie on incline bench.
- Use wide oblique overhand grip and dismount barbell from rack and hold it over the upper chest.
- Lower the barbell to upper chest towards the collar bone.
- Press bar until arms are extended.
- Do 4 sets of this variation with 12 repetitions in each set.
- Place yourself face down on a bench with your feet hooked under the rear pads.
- Place your hand across your chest and bend at the waist until your upper body is perpendicular to the floor.
- Slowly raise your upper body until it is parallel with the floor.
- To make this exercise harder, hold a weighted plate in your hands.
- Repeat the exercise for 12 repetitions and do 4 sets.
- With knees slightly bent, sit on platform and grasp cable attachment.
- Pull cable attachment to waist while straightening lower back.
- Pull shoulders back and push chest forward during contraction.
- Return until arms are extended and shoulders are stretched forward, and lower back is flexed foward.
- Repeat this exercise for 12 repetitions and 4 sets.
- Sit with thighs under supports. Grasp cable bar with a underhand grip.
- Pull down cable bar to upper chest until elbows are to the sides and now return until arms and shoulders are fully extended.
- Repeat this exercise for 4 sets with 12 repetitions in each set.
- Sit with thighs under supports. Grasp cable bar with a wide grip
- Pull cable bar down to upper chest and return until shoulders and arms are fully stretched.
- Do 4 sets of this exercise with 12 repetitions in each set.
- Grasp cable bar with a wide grip. Sit with thighs under supports.
- Pull down cable bar behind neck.
- Return until arms and shoulders are fully extended.
- Do 4 sets with 12 repetitions each set.
