Chest, Shoulders, Triceps

The flat bench press with a barbell involves lying flat on a bench with feet planted firmly on the ground. Grip the barbell slightly wider than shoulder-width apart, lower the bar in a controlled manner towards the mid-chest, keeping elbows at about a 75-85 degree angle. Press the bar upward until arms are fully extended, ensuring the bar moves in a straight line. Maintain a stable core and avoid arching the back excessively. This exercise primarily targets the chest muscles, with secondary engagement of the shoulders and triceps.

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.

Sit on a bench with back support, hold a dumbbell with both hands, and lift it overhead so that your arms are fully extended. Keep your elbows close to your ears and stationary throughout the movement. Slowly lower the dumbbell behind your head by bending your elbows, feeling a stretch in the triceps. Pause briefly at the bottom, then extend your arms back to the starting position by straightening your elbows. Maintain a controlled motion and keep your core engaged to prevent arching your back.

Begin by setting an incline bench to about 30-45 degrees. Lie back on the bench holding a dumbbell in each hand with a neutral grip, arms extended above your chest. Keep a slight bend in your elbows throughout the movement. Slowly lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest muscles. Focus on controlling the eccentric (lowering) phase, emphasizing slow and deliberate movement to maximize eccentric resistance. Once the dumbbells are at chest level or slightly below, reverse the movement by squeezing your chest muscles to bring the dumbbells back to the starting position. Maintain proper form by keeping your shoulders down and avoiding overextension of the elbows.

Stand with your feet shoulder-width apart and set the cable pulley to a high position. Grasp the handles with your arms extended downward, palms facing each other. Keep a slight bend in your elbows and hinge forward at the hips, maintaining a flat back. With controlled movement, pull the handles outward and backward, focusing on squeezing the rear deltoid muscles. Pause briefly at the peak of the movement, then slowly return to the starting position. Keep your core engaged throughout to maintain stability. This exercise primarily targets the posterior deltoids, with secondary activation of the upper back muscles.

Begin in a high plank position with your hands placed closer together than shoulder-width, directly under your chest or slightly narrower. Keep your body in a straight line from head to heels, engaging your core. Lower your chest towards the ground by bending your elbows, keeping them close to your sides to emphasize the triceps and inner chest. Push through your palms to extend your arms and return to the starting position. Maintain a controlled movement, avoiding sagging hips or flaring elbows. Keep your neck neutral and gaze slightly ahead throughout the movement.

Stand upright with a slight bend at the hips, keeping your back flat and core engaged. Hold a handle attached to a low pulley cable with your elbow bent at approximately 90 degrees, close to your torso. Keep your elbow stationary as you extend your arm backward, straightening it fully while squeezing the triceps. Pause briefly at the fully extended position, then slowly return to the starting position. Maintain control throughout the movement, avoiding any swinging or using momentum. Keep your shoulders stable and avoid shrugging during the exercise.

Sit facing the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended. Keep a slight bend in your elbows and pull the handles outward and backward, squeezing your rear shoulder muscles. Maintain a controlled motion, avoiding using momentum. Focus on keeping your shoulders down and back throughout the movement. Slowly return to the starting position with control. Keep your movements smooth and deliberate to maximize muscle engagement and prevent injury.