[[{"exerciseName":"Chest Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac8961e92614","workoutExerciseItemID":"634a62185cb8ac8961e92614","workoutExerciseFullName":"Chest Press"}],[{"exerciseName":"Bench Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Chest Fly","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ace0e3e92639","workoutExerciseItemID":"634a62185cb8ace0e3e92639","workoutExerciseFullName":"Chest Fly"}],[{"exerciseName":"Chest Fly","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ace0e3e92639","workoutExerciseItemID":"634a62185cb8ace0e3e92639","workoutExerciseFullName":"Chest Fly"}],[{"exerciseName":"Chest Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac8961e92614","workoutExerciseItemID":"634a62185cb8ac8961e92614","workoutExerciseFullName":"Chest Press"}]]

Testing Achilles

Bangerz

Testing Achilles

Bangerz

673f201f87a1814e2ffa2aff

634a62185cb8ac8961e92614

Pin loaded

Chest Press

Notes:

Key Points:

Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
Push out to a point just before your elbows are fully extended.
Retract back in a controlled manner to the starting position without the weights clashing.

Common Mistakes:

Elbows being positioned higher than hands.
Wrists not being aligned with forearms when pushing and retracting.
Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

634a62185cb8aceaa4e925c5

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

634a62185cb8ace0e3e92639

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:

Arms are straightened, keep them slightly bent.
Using momentum and clashing the handles together.
Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

634a62185cb8ace0e3e92639

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:

Arms are straightened, keep them slightly bent.
Using momentum and clashing the handles together.
Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

634a62185cb8ac8961e92614

Pin loaded

Chest Press

Notes:

Key Points:

Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
Push out to a point just before your elbows are fully extended.
Retract back in a controlled manner to the starting position without the weights clashing.

Common Mistakes: