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Chest

Smith Machine Incline Bench Press

► Exercise Instructions 1. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended after placing an incline bench underneath the smith machine, with your palms facing up hold the bar with…

Decline Smith Press

► Exercise Instructions 1. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended after placing a decline bench underneath the smith machine, with your palms facing up hold the bar with…

Leverage Chest Press

► Exercise Instructions 1. Load a suitable weight onto the pins and adjust the seat for your height. The handles should be near the top or bottom of the pectorals at the beginning of the movement. Your chest and head should be up and…

Leverage Incline Chest Press

► Exercise Instructions 1. Load a suitable weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder…

Barbell Incline Bench Press Medium-Grip

► Exercise Instructions 1. Load the bar to an appropriate weight for your training. 2. After loading the bar with the suitable weight for your level, lay on the incline bench with your feet on the floor, keeping your back ached and…

Barbell Bench Press – Medium Grip

► Exercise Instructions 1. Lay on your back at a flat bench, and place your hands arm width at the barbell , then lift it to un-rack it and hold it over you with your arms locked creating a 90 degree angle in the middle of the motion…

Decline Barbell Bench Press

► Exercise Instructions 1. Lay on your back at a decline bench, securing your legs at the edge and placing your hands arm width at the barbell , then lift it to un-rack it and hold it over you with your arms locked creating a 90 degree…

Pushups

► Exercise Instructions 1. Lay on the floor face down with your hands about 90 centimeters apart while holding your torso up at arm’s length then lower yourself downward until your chest almost touches the floor as you inhale. 2.…

Low Cable Crossover

► Exercise Instructions 1. Select the suitable weight resistance at low pulleys machine and grasp a handle in each hand then step forward to the machine so a tension is created at the handles, your palms forward and hand below waste…

Cable Crossover

► Exercise Instructions 1. Select the suitable weight resistance at high pulleys machine and grasp a handle in each hand then step forward to the machine so a tension is created at the handles, your palms forward in front of you with a…