Chest, Shoulders, Triceps

incline dumbbell bench press

Sit upright on the shoulder press machine with your back firmly against the pad. Grasp the handles with your palms facing forward and elbows bent at approximately 90 degrees. Press the handles upward and slightly forward until your arms are fully extended but not locked out. Lower the handles slowly back to the starting position, maintaining control throughout. Keep your core engaged and avoid arching your back during the movement.

Stand on the assisted dip machine and grip the handles with your palms facing inward. Step onto the foot platform to support your body weight, reducing the load. Keep your torso upright and elbows close to your sides. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Push through your palms to extend your elbows and return to the starting position. Maintain a controlled movement throughout, keeping your core engaged and avoiding excessive swinging or leaning forward.

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

Stand upright at a cable machine with a high pulley attached to a rope attachment. Grasp the rope with an overhand grip, palms facing each other. Keep your elbows close to your sides and your upper arms stationary. Pull the rope downward by extending your elbows, separating the ends of the rope as you push down. Focus on squeezing the triceps at the bottom of the movement. Slowly return to the starting position by allowing your elbows to bend and the rope to rise back to the starting point. Maintain a controlled motion throughout, avoiding using momentum. Keep your torso upright and avoid leaning forward or backward.