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Triceps Rope Extensions

The last exercise in this series will focus on the back of your arms or your triceps. Switch to the rope attachment for this and raise the pulley all the way to the top position. Adjust your weight to one…

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Cable Fly

Clip the “D” handles on the cables and position the pulleys at chest height Set a weight that you think you can handle for between 10 and 12 reps. Start with about half of what you do for a dumbbell…

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Declined Cable Press

If you lay face-down on an inclined bench, is it still an inclined bench? LOL! Well, the bench is inclined but you’ll be doing a declined press. Put those pulleys all the way at the top, set your weights accordingly,…

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Inclined Dumbbell Bench Press

This inclined version of the dumbbell bench press will work more of your upper chest. I use a lighter weight than I do for a flat bench press since you use a little more shoulder muscle to move the weights.…

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Dumbbell Bench Press

If you don’t have access to a full gym of equipment a few select dumbbells and a bench can do wonders for your workout. Dumbbells allow you to get better extension of your arms when performing the exercise which will…

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Isometric Floor Presses

I use these as a warm-up exercise to get the blood flowing to my chest before I start my heavier, full range of motion sets. Pick a weight that you can press for about 15 reps. Lay on a mat…

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