1. BENCH PRESS
1️⃣ Set Up the Bench & Bar
Lie flat on a bench with your feet planted firmly on the ground.
Position your eyes directly under the bar.
Grip the bar slightly wider than shoulder-width with palms facing forward.
2️⃣ Engage Your Core & Unrack the Bar
Keep your back slightly arched and your shoulders pressed into the bench.
Unrack the bar by straightening your arms and bringing it above your chest.
3️⃣ Lower the Bar with Control
Slowly lower the bar to the middle of your chest, keeping elbows at a 45-degree angle.
Keep your wrists straight and avoid bouncing the bar off your chest.
4️⃣ Press the Bar Up
Push the bar back up by extending your arms fully.
Keep your core tight and maintain control.
2. INCLINE BENCH PRESS
1️⃣ Set Up the Bench & Bar
Adjust the bench to a 30–45° incline.
Lie back with your feet flat on the ground.
Position your eyes directly under the bar and grip it slightly wider than shoulder-width.
2️⃣ Engage Your Core & Unrack the Bar
Keep your back slightly arched and shoulders pressed into the bench.
Unrack the bar by extending your arms and bringing it above your upper chest.
3️⃣ Lower the Bar with Control
Slowly lower the bar toward your upper chest (just below the collarbone).
Keep your elbows at about a 45-degree angle to prevent shoulder strain.
4️⃣ Press the Bar Up
Push the bar back up to the starting position by extending your arms fully.
Keep your core tight and movements controlled.
5️⃣ Reps & Progression
Start with light weight and aim for 8–12 reps for 2–3 sets.
3. DECLINE BENCH PRESS
1️⃣ Set Up the Bench & Bar
Adjust the bench to a decline position (about 15–30 degrees).
Secure your feet under the footpads to maintain stability.
Lie back with your eyes directly under the bar.
2️⃣ Grip the Bar Properly
Hold the bar slightly wider than shoulder-width with palms facing forward.
Keep wrists straight and engage your core.
3️⃣ Unrack & Lower the Bar
Unrack the bar and bring it over your chest with straight arms.
Slowly lower the bar towards the lower chest, keeping elbows at a 45-degree angle.
4️⃣ Press the Bar Up
Push the bar back up in a controlled motion until arms are fully extended.
Keep your core tight and maintain proper breathing.
4. INCLINE DUMBBELL FLY
1️⃣ Set Up the Bench & Dumbbells
Adjust a bench to a 30–45 degree incline.
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Sit down, plant your feet firmly, and lie back on the bench.
2️⃣ Maintain Proper Posture
Extend your arms above your chest with a slight bend in the elbows.
Keep your core engaged and back pressed against the bench.
3️⃣ Lower the Dumbbells with Control
Slowly lower both dumbbells in a wide arc until they reach chest level.
Keep your elbows slightly bent and avoid overstretching.
4️⃣ Squeeze & Raise the Dumbbells
Bring the dumbbells back up in a controlled motion.
Squeeze your chest muscles at the top of the movement.
5. DECLINE DUMBBELL FLY
1️⃣ Set Up the Bench & Dumbbells
Adjust a bench to a decline position (15–30 degrees).
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Secure your feet under the footpads and lie back with the dumbbells extended above your chest.
2️⃣ Engage Your Core & Maintain Proper Posture
Keep a slight bend in your elbows.
Tighten your core and keep your back flat on the bench.
3️⃣ Lower the Dumbbells with Control
Slowly lower both dumbbells out to the sides in a wide arc.
Stop when your arms are in line with your chest (or slightly below).
4️⃣ Squeeze & Raise the Dumbbells
Bring the dumbbells back up in a controlled motion.
Squeeze your chest muscles at the top of the movement.