BB bench press

Adjust the seat pad to match your height. Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.

Machine Plate Loaded Incline Chest Press

Place the cable anchor at a lower level than your shoulders. Sit on the bench, leave your elbows mostly extended. Bring your fists together and flex your pecs.

Cable Incline Chest Fly

ATL lat pull-down

chest-supported rows

Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms Lower the bar to your lower-mid chest Slowly raise the bar until you've locked your elbows.

chest & back - heavy chest

chest & back - heavy chest

movements

jared