Overview The main difference between the regular bench press and the machine bench press is the fact that when you perform the bench press on a machine you [...]
March 20, 2015
Machine Bench Press
Wide Grip Push Up
Overview The wide grip push ups are great exercise for developing upper body strength, core stability and building the chest muscles. They can be easily [...]
March 20, 2015
Chest Dips
Chest dips overview The chest dip is a great mass and strength building exercise that can help you to improve your lower chest, shoulders and triceps. They [...]
March 20, 2015
Decline Dumbbell Flyes
Overview For most of the people the upper chest area is the most difficult for developing but if your lower chest area is weak you must perform the decline [...]
March 20, 2015
Incline Dumbbell Flyes
Overview The incline dumbbell flyes is one of the best upper chest exercise. The exercise hit the outer part of the upper chest muscles. As well as the [...]
March 20, 2015
Dumbbell Flyes
Overview The dumbbell Flyes is great isolation movement for the chest muscles. All the movements type ’’Flyes’’ are working primarily on the chest muscles [...]
March 20, 2015
One Arm Dumbbell Bench Press
Preparation Position one dumbbell at the end of a flat bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Incline Smith Machine Wide-Grip Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Incline One Arm Dumbbell Bench Press
Preparation Position one dumbbell at the end of incline bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Hammer Grip One Arm Dumbbell Bench Press
Preparation Position one dumbbell at the end of a flat bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Incline Dumbbell Bench Press
Overview The incline dumbbell bench press is one of the best exercise for building the upper chest. The dumbbells gives you bigger free of movement and [...]
March 20, 2015
Barbell Incline Bench Press
Overview The barbell incline bench press is a variation of the Barbell bench press which works the upper part of the chest muscle. As a basic multi-joint [...]
March 20, 2015
Decline Barbell Bench Press
Overview The decline barbell bench press is great mass building exercise for the lower part of the chest muscle. If you don’t have problems with the [...]
March 20, 2015
Decline Dumbbell Bench Press
Preparation Grasp set of dumbbells using a neutral grip (palms facing inward), position the dumbbells at the top of your thighs and sit down at the high [...]
March 20, 2015
Decline Hammer Grip One Arm DB Bench Press
Preparation Grasp a dumbbell using a neutral grip (palm facing inward), position the dumbbell at the top of your thigh and sit down at the high end of [...]
March 20, 2015
Decline Smith Machine Bench Press
Preparation Place a decline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Secure your [...]
March 20, 2015
Decline Smith Machine Wide-Grip Bench Press
Preparation Place a decline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Secure your [...]
March 20, 2015
Dumbbell Bench Press
Overview The dumbbell bench press is basic chest exercise which works primary the middle part of the chests. They are great mass and strength building [...]
March 20, 2015
Floor Bench Press
Overview The floor bench press is a basic multi-joint movement which can help you to improve your bench. The exercise works in a shorter range of motion [...]
March 20, 2015
Floor Bench Press Wide Grip
Preparation For best performance and safety purposes use a power rack to execute the exercise. Set the hooks or supports up in a power rack at a height [...]
March 20, 2015
Hammer Grip Decline Bench Press
Preparation Grasp set of dumbbells using a neutral grip (palms facing inward), position the dumbbells at the top of your thighs and sit down at the high [...]
March 20, 2015
Hammer Grip Dumbbell Bench Press
Preparation Position set of dumbbells at the end of a flat bench. Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place them [...]
March 20, 2015
Incline Hammer Grip One Arm DB Bench Press
Preparation Position one dumbbell at the end of incline bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Incline Smith Machine Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Incline Smith Machine Medium-Grip Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Incline Smith Machine Reverse-Grip Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Medium-Grip Barbell Bench Press
Preparation Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing [...]
March 20, 2015
Reverse Grip Bench Press
Preparation In the beginning of reverse grip bench press lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp [...]
March 20, 2015
Reverse Grip Close-Grip Bench Press
Preparation Lie back on a flat bench and put your legs firm on the floor. Grasp the bar with underhand grip (palms facing your head) with your hands around [...]
March 20, 2015
Reverse Grip Incline Bench Press
Preparation Lie back on incline bench. Put your feet firm on the floor and grasp the bar with supinated grip (palms facing backward) with your hands at [...]
March 20, 2015
Smith Machine Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
March 20, 2015
Smith Machine Medium-Grip Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
March 20, 2015
Smith Machine Reverse-Grip Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
March 20, 2015
Wide-Grip Barbell Bench Press
Preparation Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing [...]
March 20, 2015
Wide-Grip Barbell Decline Bench Press
Preparation Secure your legs/ ankles at the padding and slowly lay down on the bench. Grasp the bar with overhand grip (palms facing forward) with your [...]
March 20, 2015
Wide-Grip Barbell Incline Bench Press
Preparation Lie back on incline bench. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing your feet) with your hands at the [...]
March 20, 2015
Hammer Grip Incline Dumbbell Bench Press
Preparation Position set of dumbbells at the end of incline bench. Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place the [...]
March 20, 2015
Barbell Bench Press
Preparation Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing [...]
March 20, 2015