CHEST – Cable Crossovers

1. First pin the cable height to the highest position then pin a suitable lifting weight. One at a time, grab the cable handles and position yourself in the centre of the cable rack, just forward of the rack line and pulley lever. 2. Your arms will be outstretched, you should have a small forward bend from the waist and your

Chest – Flat Dumbbell Fly

1. Take position, sitting at the front end of a flat bench with your feet on the floor and the dumbbells upright on the thigh muscle just above your knee cap. This means the palms are facing each other. 2. Keeping the dumbbells on the thighs, rock back into the lying position with dumbbells at the sides of shoulders. (This practice

Shoulder Tap Push-Up

How To Do The Shoulder Tap Push-Up: Begin in a plank position with your hands directly under your shoulders and feet hip-width apart. Keeping abdominals and legs tight, slowly lower your chest toward the ground with your elbows bending and pointing behind you. Exhale as you push back up to lengthen arms into plank, then lift you right hand to tap

Gain Chest Mass And Boost Your Bench Press

The bench press is a core fundamental exercise for developing upper body strength and power. Effectively targeting your pecs, anterior delts, triceps and lats. Improving upper body strength will greatly improve your overall athletic performance and growth. Since the chest is one of the most stubborn areas for gains, the bench press has become the most popular way to make

Bench Press Programme For Ultimate Strength and Size Gains

If you’re still doing straight sets for 5×5, don’t be surprised when your bench press stops going up. That’s not to knock five-sets, they’re great and safe. They’ll get you benching more than your bodyweight. They probably won’t get you to 1.5 times your bodyweight and they definitely won’t get you to 2 times.  If you want a better bench press, you need a better