EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
CHEST EXERCISES
DIPS
MUSCLE GROUPS TRAINED
Primary: Triceps, Chest
Secondary: Anterior Delts
TECHNIQUE CUES
-Lead movement with the chest
-Adjust grip width based on comfort and stimulus
RECOMMENDED REP RANGE
6-15
PROXIMITY TO FAILURE
1-2 RIR
DUMBBELL FLY (FLAT)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Anterior Delts
TECHNIQUE CUES
-Lower under control to feel a stretch in the chest at the bottom range
-Adjust elbow position based on comfort and chest stimulus
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
FLAT BENCH PRESS (BARBELL)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Deltoids
TECHNIQUE CUES
-Neutral wrist
-Forearm perpendicular with the ground
-Lower under control until the bar touches the chest
-Full elbow extension at the top range
RECOMMENDED REP RANGE
6-10
PROXIMITY TO FAILURE
1-2 RIR
FLAT BENCH PRESS (SMITH MACHINE)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Deltoids
TECHNIQUE CUES
-Neutral wrist
-Forearm perpendicular with the ground
-Lower under control until the bar touches the chest
-Full elbow extension at the top range
RECOMMENDED REP RANGE
6-10
PROXIMITY TO FAILURE
1-2 RIR
FLAT DUMBBELL PRESS
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Delts
TECHNIQUE CUES
-Neutral wrist
-Forearm perpendicular with the ground
-Lower under control until the dumbbell touches the chest
-Full elbow extension at the top range
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
1-2 RIR
INCLINE BENCH PRESS
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Delts
TECHNIQUE CUES
-Neutral wrist
-Forearm perpendicular with the ground
-Lower under control until the bar touches the chest
-Full elbow extension at the top range
RECOMMENDED REP RANGE
6-12
PROXIMITY TO FAILURE
1-2 RIR
INCLINE BENCH PRESS (DUMBBELL)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Deltoids
TECHNIQUE CUES
-Neutral wrist
-Lower under control until the dumbbells touch the chest
-Angle dumbbells based on comfort and chest stimulus
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
1-2 RIR
INCLINE BENCH PRESS (SMITH MACHINE)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Deltoids
TECHNIQUE CUES
-Neutral wrist
-Forearm perpendicular with the ground
-Lower under control until the bar touches the chest
-Full elbow extension at the top range
RECOMMENDED REP RANGE
6-10
PROXIMITY TO FAILURE
1-2 RIR
LYING CABLE FLY (FLAT)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Anterior Delts
TECHNIQUE CUES
-Lower under control to feel a stretch in the chest at the bottom range
-Full contraction at the top position
-Adjust elbow position based on comfort and chest stimulus
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
LYING CABLE FLY (INCLINE)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Anterior Delts
TECHNIQUE CUES
-Lower under control to feel a stretch in the chest at the bottom range
-Full contraction at the top position
-Adjust elbow position based on comfort and chest stimulus
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
PUSH UP
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Deltoids
TECHNIQUE CUES
-Brace core & squeeze glutes to maintain a neutral spine
-Tuck elbows approx. 45 degrees to the side of your body
-Touch the torso to the ground each rep
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
PUSH UP (KNEES)
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Triceps, Anterior Deltoids
TECHNIQUE CUES
-Brace core & squeeze glutes to maintain a neutral spine
-Tuck elbows approx. 45 degrees to the side of your body
-Touch the torso to the ground each rep
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR
SEATED CABLE FLY
MUSCLE GROUPS TRAINED
Primary: Chest
Secondary: Anterior Delts
TECHNIQUE CUES
-Lower under control to feel a stretch in the chest at the bottom range
-Adjust elbow position based on comfort and chest stimulus
-Adjust cable position based on comfort and chest stimulus
RECOMMENDED REP RANGE
10-20
PROXIMITY TO FAILURE
0-1 RIR