MONDAY CHEST

1. Set up on a flat bench with your feet flat on the floor. Pull your shoulder blades together and lie back on the bench
2. The barbell should be grasped slightly outside of shoulder width
3. Lift the barbell off the rack and move it to the starting position above the middle of your chest
4. Lower the bar in a controlled manner until is just touches your chest
5. Raise the bar back up until your arms are straight and your elbows are locked
6. Repeat for the desired number of reps

This movement can also be performed on an incline or a decline bench. Incline will target the upper chest a little more, while decline will target the lower chest.

1. Grab a dumbbell in each hand and lie down on a flat bench with your feet flat on the floor
2. Lift the dumbbells over your chest with a slight bend in your arms – this is the starting position
3. Lower the dumbbells either side of your chest in an arc motion, maintaining the slight bend in the arms
4. Return the dumbbells to the starting position in a controlled fashion
5. Repeat

This movement can also be performed on an incline or decline bench, targeting the upper and lower chest respectively.

1. Set up by lying on a flat bench with your feet on the floor and your head at the end of the bench
2. Grab a single dumbbell and raise it over your chest, holding it with both hands
3. Keeping your arms and elbows as straight as possible, lower the weight in an arc over your head towards the ground
4. Return the dumbbell to the starting position above the chest in a controlled manner

1. Lie down on a flat bench with your feet flat on the floor
2. Grasp the bar inside shoulder width, placing the hands approximately 14” apart
3. Raise the barbell over your body and move to the starting position above the middle of your chest
4. Lower the bar until it touches your chest lightly
5. Push the bar back up to the starting position, with your elbows locked and arms straight
6. Repeat for the target number reps

1. Stand between the parallel bars at the dipping station
2. Grip the handles of the bars and set up in the starting position with the arms straight and elbows locked
3. The elbows should remain close to the body and the nips should remain straight
4. Lower your body forward by bending your elbows, leading with the chest as you go down
5. Push yourself back up to the starting position

1. Set your bench up at a 45 degree angle
2. Grab a dumbbell with each hand and lie back on the bench with your feet flat on the ground
3. Raise the weights to shoulder height at either side of your chest with your palms facing each other
4. Extend the arms fully, locking out the elbows at the top of the movement
5. Return the weights to the position outside the chest in a controlled manner
6. Repeat

1. Set up a bench at a 45 degree angle between the cable towers
2. Grab the handles in both hands with the palms facing up
3. Set up with a slight bend in the elbows, squeeze the chest and pull the cables in an arc until the meet in the middle of the chest
4. Pause for a moment in the middle of the movement before returning to the starting position slowly

1. Set your bench to a slight decline, with the knees slightly higher than your head and your feet on the floor
2. Grab the bar with an extremely wide grip, with the hands close to the plates
3. Starting position is on the upper thighs
4. Raise the barbell up and over your head in an arc towards the floor
5. Return the bar to the starting position in a controlled manner