Chest Exercise: Decline Bench Press

decline-barbell-bench-press decline-barbell-bench-press-2

Type Resistance
Target (primary) Chest (pectoralis major) Target (secondary) Anterior deltoidTriceps
Equipment Dumbbells, Barbell
Mechanics Compound
Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Lie down on a decline bench with your feet securely placed under the leg brace
  • Grasp the bar using a medium overhand grip and unrack the barbell.
  • Inhale as you slowly lower the bar to your upper chest and exhale as you push the bar up while squeezing your chest muscle until arms are extended.

→ See the full chest and biceps workout here

[end]What’s your favorite chest exercise? [/end]


Chest Exercise: Cable Crossover

cable crossover

Type Resistance
Target (primary) Chest (pectoralis major)
Target (secondary) Anterior deltoid
Equipment Cable
Mechanics Isolation Force Push
Plane of motion Sagittal plane, Coronal plane
Other Bilateral, Unilateral

Aka Standing fly.

How is it performed?

  • Place the pulleys above your head, and stand between them holding a pulley attachments in each hand. Bend at the hips and knees, so your torso is leaning slightly forward.
  • Bend slightly at the elbow and rotate them upwards. By moving at the shoulder joints, not in the torso or at the elbows, bring the cables together in front of you.
  • Return slowly to starting position.


single arm cable crossover

Single arm cable crossover

→ See the full chest workout here

[end]Are cable crossovers a part of your routine? [/end]

Back Exercise: Deadlift

Barbell deadlift

Type Resistance
Target (primary) Lower back Target (secondary) GlutesHamstringsQuadricepsMiddle backLatissimus Dorsi,
Equipment DumbbellsBarbell Mechanics Compound
Force Pull
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Place your feet flat beneath the loaded barbell.
  • Keep your back straight as squat down to above parallel and grasp the bar with a should width or slightly wider with an overhand grip (if this is too difficult, use a mixed grip)
  • Lift the bar from the ground by hinging your hips forward, extending your knees and raising your torso – pull the shoulder blades back and your chest out by squeezing your back muscles at the top.
  • Bring the barbell back to the ground by leaning your torso forwarded, pushing your hips back and bending at the knees – keep your back straight at all times.

Never round the back and always use perfect form to prevent back injury – never use more weight than you can lift properly.

Be careful with this exercise if you already  have (lower) back problems.

→ See the full back and legs workout here

[end]What’s your deadlift PR? [/end]