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

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 Up

Incline Dumbbell Bench Press

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

AI-generated exercise: dumbbell shoulder press

dumbbell shoulder 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

lateral raise

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.

upper body & chest hypertrophy

upper body & chest hypertrophy

movements

nicholas mckenzie