TrainLikeMe

Incline Bench Press

Notes:

Key Points:

Lie with you back flat on the bench with the handles in line with your lower chest.
Grip the handles evenly and extend your arms, keeping elbows tucked at approximately 45 degrees.
Slowly lower back down to the start position and repeat.

Common Mistakes:

Fully locking out the arms during repetitions.
Having elbows flare out at 90 degrees.
Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

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Plate loaded

Bench Press

Notes:

Key Points:

Grip the bar at slightly wider than shoulder width apart.
Extend your arms, holding the bar above your mid chest.
Lower at a controlled speed down to your chest then press back up to the starting position.

Common Mistakes:

Bouncing the bar off your chest.
Having elbows pointed outwards in line with the shoulders.
Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Bench Press - Plate loaded muscle groups

2DB Shoulder Press (Seated, Back Supported)

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Dumbbell

2DB Shoulder Press (Seated, Back Supported)

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Keep back against support, press evenly. Mistakes: Overarching back, uneven press.

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Triceps

2DB Shoulder Press (Seated, Back Supported) muscle groups

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Cable

Cable Lateral Raise

Notes:

Key Points:

Grab the opposite grips to cross the cables.
With a slight bend, raise elbows up to shoulder height.
Lower until elbows are near sides then repeat.

Common Mistakes:

Hinging from the hips to use momentum.
Raising too far past shoulder height.
Elbows being behind the torso.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Cable Lateral Raise - Cable - D-Handle muscle groups

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Dumbbell

2DB Lateral Raise

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, lifting too high.

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

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Cable

Cable Chest Fly

Notes:

Key Points:

Adjust to shoulder height and grab grips.
Push hands in a wide arc until they almost meet.
Slowly retract in the same arc back to start and repeat.

Common Mistakes:

Elbows coming too far behind shoulders.
Pressing instead of using an arc motion.
Swaying body for momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders

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Pin loaded

Chest Fly

Notes:

Key Points:

Ensure the bars are in slightly in front of your chest.
Push the vertical handles with both arms slowly until they almost meet in the centre.
Slowly return to the starting position.

Common Mistakes: