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  • Machine Plate Loaded Incline Chest Press

    Adjust the seat pad to match your height.
    Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.

  • Barbell J M Press

    Lie flat on bench and grip bar slightly narrower than shoulder-width.
    Lower bar toward upper chest by bending elbows forward, not flaring out.
    Extend elbows to press bar back to starting position above chest.

  • Dumbbell High Incline Skullover

    Set bench to high incline and hold dumbbells above chest.
    Flex elbows first, then flex the shoulders until a stretch is felt in your triceps.
    Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.

  • Dumbbell Incline Skullcrusher

    Set bench to incline and hold dumbbells above chest with palms facing in.
    Bend elbows to lower dumbbells toward forehead under control.
    Extend arms fully, squeezing triceps at the top.
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