Bench Press Power

barbell bench press

incline dumbbell bench press

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 Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

seated calf raise machine

Battle ropes are a form of exercise that involves the use of heavy, thick ropes anchored at one end. To perform the exercise, stand with your feet shoulder-width apart, knees slightly bent, and grasp one end of the rope in each hand. Engage your core and maintain a straight back. Begin by rapidly waving the ropes up and down or side to side, creating waves in the ropes. You can vary the intensity and style by changing the speed and amplitude of the waves, or by incorporating movements like slams or spirals. The exercise can be performed for timed intervals or repetitions.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.