Mental Notes & Random Musings

Bench Press (Barbell / Smith Machine Incline) Target Muscles: Pectoralis major (upper chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Lay on an incline bench angled from 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack. 2. Hold the bar with your hands shoulder width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended. The Movement: 1. Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest. 2. The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two. 3. Push the bar back to the starting position. Tips: • Do not arch your back as you push the bar upwards. This risks lower-back strain. • Do not bounce the bar off your chest or use the momentum of the weight to co...

Bench Press (Barbell / Smith-Machine Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step. 2. Hold the bar, with your hands just over shoulder-width apart, palms facing forwards. 3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked). The Movement: 1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two. 2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders. Tips: • Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push the bar upwards or you will reduce the amount of work done by ...

Bench Press (Dumbbell Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench. 2. Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders. The Movement: 1. Slowly lower the dumbbells down to your armpit area. 2. Hold the position for a count of two; then press the dumbbells back to the starting position. Tips: • Keep your hips firmly on the bench throughout the movement. • Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch. • Keep the dumbbells over your chest area­ do not let them travel back towards your head.

Pullover (Dumbbell Straight Arm) Target Muscles: Pectoralis major (lower chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well. 2. Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. The Movement: 1. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest. 2. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and ex...

Bench Press (Barbell / Smith-Machine Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step. 2. Hold the bar, with your hands just over shoulder-width apart, palms facing forwards. 3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked). The Movement: 1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two. 2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders. Tips: • Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push the bar upwards or you will reduce the amount of work done by ...

Pushup (Incline) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Place your feet on a bench or chair and face the floor with your upper body. 2. Place your hands directly out to your sides, fingers facing forward. The Movement: 1. Slowly push your body upwards until you are parallel with the floor. 2. Slowly bring your body back to the starting position with your nose inches from the floor. Tips: • Keep your hips perfectly straight. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push yourself upwards or you will reduce the amount of work done by the chest. • Do not bounce yourself off the floor. Again, this reduces the amount of chest work and risks injury to the chest muscles. • Keep your palms facing forwards and your wrists straight. Variations: Wide grip: Using an arm spacing one and a half times shoulder width apart places more emphasis on the pectorals (especially the outer...

Pushup (Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Place your feet on the floor straight out behind you and face the floor with your upper body. 2. Place your hands directly out to your sides, fingers facing forward. The Movement: 1. Slowly push your body upwards until you are parallel with the floor. 2. Slowly bring your body back to the starting position with your nose inches from the floor. Tips: • Keep your hips perfectly straight. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push yourself upwards or you will reduce the amount of work done by the chest. • Do not bounce yourself off the floor. Again, this reduces the amount of chest work and risks injury to the chest muscles. • Keep your palms facing forwards and your wrists straight. Variations: Wide grip: Using an arm spacing one and a half times shoulder width apart places more emphasis on the pectorals (es...

Dip (Machine) Target Muscles: Pectoralis major (lower chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Sit down at a parallel press machine. 2. Place a hand on each bar, and then press the handles downward to get into the starting position with your arms locked out. The Movement: 1. Begin by flexing the elbow, lowering the handles until your arms straighten out. 2. Reverse the motion by extending braking the elbow 90 degrees. Tips: • Avoid swinging, and maintain good posture throughout the descent. • Do not overextend yourself.

Dip (Bench) Target Muscles: Triceps (Especially the outer and medial heads) Starting Position: 1. You will need to place two benches, about the length of your legs,  apart. 2. Place your hands shoulder-width apart, fingers facing forwards, on the  edge of one bench. 3. Place your heels on the other bench so that your legs form a straight  bridge between the two benches. The Movement: 1. Bend your elbows and lower your body until your elbows make an  angle of 90°. 2. Hold for a count of two; then straighten your arms to bring you back to  the starting position. Tips: • Keep your back close to the bench. • Do not lock or snap out your elbows at the top of the movement. • Keep your elbows directed backwards during both the lowering and  raising phases. • Do not shorten the downwards phase. . Keep the movement slow - do  not rush the reps. Variations: Easier Place your feet flat on the floor instead of on a bench. Advanced Place a weight disc across your l...

Dip (Parallel Bar) Target Muscles: Pectoralis major (lower chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Stand between a set of parallel bars. 2. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out. The Movement: 1. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. 2. Reverse the motion by extending the elbow, pushing yourself back up into the starting position. Tips: • Avoid swinging, and maintain good posture throughout the descent. • Do not overextend yourself.

Press (Cable Lower Chest) Target Muscles: Pectoralis major (lower chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Stand between two parallel cable towers. 2. Hold a pair of cables, with your palms facing upwards and your elbows back under your armpits. The Movement: 1. Slowly press the cables forward until they are directly out in front of you. 2. Hold the position for a count of two; then bring the cable handles back to the starting position. Tips: • Keep your hips firmly in the same position throughout the movement. • Bring the cables back as far as you can, aiming for a maximum but comfortable stretch. • Keep the cables directly in front of your chest area­ do not let them travel outward.

Press (Cable Upper Chest) Target Muscles: Pectoralis major (upper chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Stand between two parallel cable towers. 2. Hold a pair of cables, with your palms facing upwards and your elbows back under your armpits. The Movement: 1. Slowly press the cables forward until they are directly out in front of you. 2. Hold the position for a count of two; then bring the cable handles back to the starting position. Tips: • Keep your hips firmly in the same position throughout the movement. • Bring the cables back as far as you can, aiming for a maximum but comfortable stretch. • Keep the cables directly in front of your chest area­ do not let them travel outward.

Press (Cable Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Stand between two parallel cable towers. 2. Hold a pair of cables, with your palms facing upwards and your elbows back under your armpits. The Movement: 1. Slowly press the cables forward until they are directly out in front of you. 2. Hold the position for a count of two; then bring the cable handles back to the starting position. Tips: • Keep your hips firmly in the same position throughout the movement. • Bring the cables back as far as you can, aiming for a maximum but comfortable stretch. • Keep the cables directly in front of your chest area­ do not let them travel outward.

Fly (Cable Cross-Over) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two overhead pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. • ...

Fly (Cable Upper Chest) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two low pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your face. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. • You ...

Fly (Cable Lower Chest) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two overhead pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. •...

Fly (Cable Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two mid level pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your chest. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. • ...

Press (Cable Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Stand between two parallel cable towers. 2. Hold a pair of cables, with your palms facing upwards and your elbows back under your armpits. The Movement: 1. Slowly press the cables forward until they are directly out in front of you. 2. Hold the position for a count of two; then bring the cable handles back to the starting position. Tips: • Keep your hips firmly in the same position throughout the movement. • Bring the cables back as far as you can, aiming for a maximum but comfortable stretch. • Keep the cables directly in front of your chest area­ do not let them travel outward.

Fly (Cable Cross-Over) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two overhead pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. • ...

Fly (Cable Upper Chest) Target Muscles: Pectoralis major (mid chest), Anterior deltoids Starting Position: 1. Attach the handles to two low pulley machines. 2. Hold the handles, palms facing down, and stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals. 3. Bend forwards slightly from the waist and maintain this position throughout the exercise. The Movement: 1. Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your face. 2. When the handles meet, squeeze your pectorals hard and hold for a count of two. 3. Slowly return the handles to the starting position. Tips: • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement. • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together. • You ...