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Chest
Around The Worlds
 
Exercise Data
M
ain Muscle Worked: Chest
O
ther Muscles Worked: Shoulders
E
quipment: Dumbbell
M
echanics Type: Compound
Tips:
Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if youare drawing an angel in the snow. Bring them behind your head so that they touch each other and returnto the original position. This movement is great for getting a pump in the chest.
Barbell Bench Press - Medium Grip
 
Exercise Data
M
ain Muscle Worked: Chest
O
ther Muscles Worked: Triceps,Shoulders
E
quipment: Barbell
M
echanics Type: Compound
What NOT To Do:
 
 
Tips:
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder widthapart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell aboveyour body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drivethe barbell up over the middle of your chest until your arms are straight and your elbows are locked.Lower the bar down slowly.
Barbell Guillotine Bench Press
 
Exercise Data
M
ain Muscle Worked: Chest
O
ther Muscles Worked: Triceps
E
quipment: Barbell
M
echanics Type: Compound
Tips:
 Preparation:Lie Horizontal on bench. Lift barbell from rack over the upper chest using a wide overhand grip.Execution:Lower weight to neck. Upper arms will be perpendicular to the torso. Press the bar until arms are fullyextended. Repeat.
Barbell Incline Bench Press - Medium Grip
 
 
Exercise Data
M
ain Muscle Worked: Chest
O
ther Muscles Worked: Triceps,Shoulders
E
quipment: Barbell
M
echanics Type: Compound
Tips:
Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor alittle more than shoulder width apart. Position your back firmly against the bench. Using a grip slightlywider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower thebar and make slight contact with your upper chest area. Drive the weight straight up over your chest untilyour elbows are locked, or close to it.
Bench Press - With Bands
 
Exercise Data
M
ain Muscle Worked: Chest
O
ther Muscles Worked: Biceps,Shoulders
E
quipment: Other 
M
echanics Type: Compound
Tips:
For this you will need a bench of some sort with a leg you can lift. Secure the band under the legnearest your head, lie down on the bench, and press up like you would a barbell bench press.
Bent-Arm Barbell Pullover 
 
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