close-grip bench press (arms)

You can use any attachment. The cable should be all the way to the bottom of the machine. Face away from the machine. Point your elbows straight up toward the ceiling. From there, extend your elbows until your fists are pointed straight toward the ceiling.

Cable Rope Overhead Tricep Extension

Arm Circles

Anchor the band at eye level. Take a few steps away until the band is taut. Use an overhand grip with both hands. Pull the band to the bridge of your nose flaring your elbows out.

Band Face Pull

Cable Tricep Pushdowns

Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out. Stop the bar a few inches from your forehead and extend your elbows back up.

Barbell Skullcrusher

Lay flat on the bench with your feet on the ground. With straight arms unrack the bar. Lower the bar to your mid chest Raise the bar until you've locked your elbows.

Barbell Bench Press

Incline Bench

incline dumbbell fly

cable chest fly

shoulder stretch

triceps stretch

Use a handle attachment. The cables should be set to shoulder height. Bring both of the handles to your chest and make sure you are in the center of the cable crossover. Walk a few steps forward. Then press the weight forward. From there, you should flex and extend at both the shoulders and elbows simultaneously.

Cable Chest Press

Place your hands firmly on the ground, directly under shoulders. Flatten your back so your entire body is straight and slowly lower your body Draw shoulder blades back and down, keeping elbows tucked close to your body Exhale as you push back to the starting position.

push and upper body hypertrophy - 1/18/2026

push and upper body hypertrophy - 1/18/2026

movements

nicholas mckenzie