TrainLikeMe

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

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

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

Chest Fly - Pin loaded - Handles muscle groups

634a62185cb8ac8503e9267e

Pin loaded

Assisted Dip

Notes:

Key Points:

Select the weight to assist you, then grip the handles and place on your knees in line with the hands.
Leaning slightly forward, lower yourself until your arms are bent at 90 degrees.
Push back up until your arms are almost fully extended, then repeat.

Common Mistakes:

Being too straight or leaning too far forward.
Hands being positioned in front of the chest.
Having shoulder up instead of retracted back and down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest, Triceps

Pectoralis Major, Triceps brachii

Secondary Muscles

Shoulders

Assisted Dip - Pin loaded - Wide Grip muscle groups

634a62185cb8ac0401e92683

Bodyweight

Chest Dips

Notes:

Key Points:

Adjust handles outwards and grip the handles with your arms almost fully extended.
Lean slightly forward with your shoulders retracted.
Lower yourself until your arms are bent at 90 degrees then push back up to the start position.

Common Mistakes:

Swinging or using momentum.
Being too straight up or excessive leaning forward.
Hands being positioned in front of the chest.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Chest Dips - Bodyweight - Wide Grip muscle groups

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Cable

Cable Chest Press

Notes:

Key Points:

Adjust to shoulder height and grab grips.
Push hands until elbows are almost fully extended.
Slowly retract in the same motion back to start and repeat.

Common Mistakes:

Flaring elbows up to shoulder height.
Rocking body to use momentum.
Hitting hands together during movement.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

Cable Chest Press - Cable - D-Handle muscle groups

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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

Cable Chest Fly - Cable - D-Handle muscle groups

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Plate loaded

Incline 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 right before your elbows are fully extended.
Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

Elbows being positioned higher than hands.
Wrists losing alignment with forearms.
Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Incline Chest Press - Plate loaded muscle groups

643125596529acb3d7f2f082

Pin loaded

Chest Fly

Notes:

Key Points:

Adjust pivot points to shoulder height and grips to the bottom.
With a slight bend, raise elbows up to shoulder height.
Lower until elbows are near sides, then repeat.

Common Mistakes:

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

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

Chest Fly - Pin loaded - Standing Multi Flight muscle groups

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Bodyweight

Push Up (Pseudo)

Notes:

Key Points:

Place hands outward and shift weight forward onto them.
Press down until chest almost touches the floor.
Extend back up and repeat.

Common Mistakes:

Elbows flared too far out.
Arching the back.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Push Up - Bodyweight - Pseudo muscle groups

Inverted Bosu Push Up

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Bodyweight

Inverted Bosu Push Up

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the ground and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Abs, Triceps

Inverted Bosu Push Up - Bodyweight muscle groups

634a62185cb8aceaa4e925c5

Bench Press

Bench Press - Plate loaded

rest

634a62185cb8ac8961e92614

Chest Press

Chest Press - Pin loaded

rest

634a62185cb8ace0e3e92639

Chest Fly

Chest Fly - Pin loaded - Handles

rest

634a62185cb8ac8503e9267e

Assisted Dip

Assisted Dip - Pin loaded - Wide Grip

rest

634a62185cb8ac0401e92683

Chest Dips

Chest Dips - Bodyweight - Wide Grip

rest

64071a0746162342a3fa6c89

Cable Chest Press

Cable Chest Press - Cable - D-Handle

rest

64071a2b47883116c94e9b4c

Cable Chest Fly

Cable Chest Fly - Cable - D-Handle

rest

64312557c5d0935cf4f47071

Incline Chest Press

Incline Chest Press - Plate loaded

rest

643125596529acb3d7f2f082

Chest Fly

Chest Fly - Pin loaded - Standing Multi Flight

rest

64f716dd8d770efa739f4c11

Push Up (Pseudo)

Push Up - Bodyweight - Pseudo

rest

65386faaf0530d1b63105685

Inverted Bosu Push Up

Inverted Bosu Push Up - Bodyweight

rest

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