Position the bench between 30 and 45 degrees. 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 (slowly and controlled) until you've locked your elbows.

Smith Machine Incline Bench Press

Bench Press (5 Second Eccentric)

Set bench to high incline and grip bar slightly wider than shoulders. Lower bar slowly toward upper chest or neck with elbows flared. Press bar upward until arms fully extend without locking elbows.

Barbell Guillotine High Incline Bench Press

Cable Crossover High To Low

Cable Crossover Low To High

Abdominal Crunch Machine

Hanging Core Rotations

Leg Raises

Lie on your front leaning your forehead on the back of your palms. Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground). Raise your chest off the ground and lower it without resting on the ground before the next rep

chest, shoulders & core