1. ALTERNATE CHEST PULLS (CABLE)

• Standing in the centre of the cable station position the cables at a hip-height
• Holding the handles with a slight bend at the elbow and a Pronated Grip, step away from the machine and lean forwards keeping your back straight
• Alternating arms, pull the cable across the body without keeping the elbow slightly bent but stiff throughout
• Squeeze the chest muscles when you reach a full range of motion and lower with control

• Hold on to the lower handles keeping a slight bend at your elbow
  
• Squeeze both hands together keeping the elbow slightly bent but stiff throughout
• Maintain control and symmetry throughout
  
• Repeat the above technique using the high handle bars and a Pronated Grip

• Lying on a flat bench on your back position your feet flat on the floor
• Position your body so that your eyes are aligned with the bar
  
• Grip the bar evenly with your knuckles facing up
  
• Lift the bar from the rack and lower the bar to the chest with control
• Avoid locking the elbows as you extend your arms

• In a press-up position, elevate your hands from the floor using boxes or benches
  
• Lower yourself into the press up to the point where your chest is lower than your hands
• Maintain a straight back and braced abdominals as you press back up

• Position the cable pulleys at a low angle
• Stand tall and grasp the handles keeping your elbows slightly bet
• Maintain a locked elbow with a slight bend throughout the movement as you lift the cables above shoulder height
• Lower with control and repeat

• Adjust your seat so that your chest is inline with the handlebars
  
• Hold onto the lower handlebars and position your feet flat on the floor
• Grip the bars evenly with your knuckles facing forward
  
• Avoid locking your elbows when the arms are fully extended
  
• Repeat the above technique using alternating arms