Barbell Pullovers

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• Extend your arms and take an overhand grip on the barbell with your hand shoulder-width apart. • Inhale, filling your lungs, as you lower the barbell behind your head,…

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Dumbbell Pullovers

• Lie on the bench, with your feet on the floor. Hold a dumbbell with both hands, palms against the underside of the upper set of plates, thumbs and forefingers…

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Cable Crossover Flys

• Stand with your feet slightly spread, your body slightly forward, and your elbows slightly bent. Hold the handles with your arms spread. • Inhale and press the cable handles…

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Pec Deck Flys

• Sit on the machine’s seat and press your elbows into the pads, relaxing your forearms and wrists. • Inhale and force the pads together until they touch in front…

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Incline Dumbbell Flys

• Lie on an incline bench set at an angle between 45 and 60 degrees. Hold the dumbbells with your arms extended or slightly bent to lessen the stress on…

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Dumbbell Flys

  • Lie flat on a narrow bench to allow free movement of your shoulders. Hold the dumbbells with your arms extended and your elbows slightly bent to lessen the…

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Dumbbell Press

• Lie flat on the bench with your feet on the floor for stability, your arms extended upward, and your hands facing in toward each other holding the dumbbells. •…

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Parallel Bar Dips

• Support yourself with your arms straight and your torso hanging down from your shoulders. • Inhale and bend your elbows to allow your body to sink as far down…

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Push Ups

• Lie prone with your arms straight, your palms flat on the floor, and your hands shoulder-width apart (or wider). Hold your feet together or very slightly spread. • Inhale…

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