seated cable row

Barbell Flat Bench Press

Wide Grip Pulldowns

one-arm dumbbell row

Pec Fly Machine

Cable Crossover High to Low

Cable Crossover Low to High

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.

Barbell Incline Bench Press

Bent Over Barbell Row

Grab a dumbbell and hold with both hands. Point your dumbbell at the ceiling. Flex at the shoulder joint while keeping your elbows mostly extended. Flex until you feel a stretch in your lats then bring the dumbbell back to the ceiling.

Dumbbell Pullover

Close Grip Pulldowns

Reverse Grip Pulldowns

Chest & Back

chest & back

chest & back

movements

nicholas mckenzie