cable chest fly

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

Machine Decline Chest Press

Set bench to moderate incline and grip bar slightly wider than shoulders. Lower bar toward upper chest or neck, keeping elbows out wide. Press bar back up in a straight line over shoulders.

Barbell Guillotine Incline Bench Press

Take a double overhand grip that's about shoulder width. Flex your elbows while keeping your elbows tucked in. Try not to let them flare out. Curl until your forearm presses into your bicep. Then fully extend your elbows at the bottom of each rep.

Barbell Reverse Curl

Stand up straight with a dumbbell in each hand at arm's length. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder. Lower to original position and repeat with opposite arm

upper body

upper body

movements

nicholas mckenzie