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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 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

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