FLYE

Securing the band underneath Your body using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball place both feet on the ground. Slowly lower one arm down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath Your body using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball slowly lower one arm at a time going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath your torso using a dumbbell, grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the bench place both feet on the ground. Slowly lower both arms down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Lying on the bench place both feet on the ground. Slowly lower one arm down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal.Lying on the Bench slowly lower one arm at a time going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Lying on the ball place both feet on the ground. Slowly lower one arm down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Lying on the ball place both feet on the ground. Slowly lower one arm at a time going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete

Lying on the ball place both feet on the ground. Slowly lower both arms down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

START: Lie on a flat bench with your feet flat on the floor and your back pressed against the pad. Begin holding just one of the dumbbells with your arm straight up from your shoulders, and the weight directly over your chest. Your palm should face inward and your elbow should be slightly bent. This angle of your elbow should be maintained throughout the entire exercise. Place the opposite hand on your chest or hip for stability.

MOVE: Slowly lower your arm out to your side until your wrist come to about shoulder level or slightly above. Bring your arm back toward the midline of your body, focusing on using your pec muscles to draw them back together.

START: Lie on a flat bench with your feet flat on the floor and your back pressed against the pad. Begin holding the dumbbells with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower just one arm at a time out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together. make sure to alternate until all reps are compete to each side.

START: Lie on a flat bench with your feet flat on the floor and your back pressed against the pad. Begin holding the dumbbells with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

START: Connect two the single-handle D-grips to the low pulleys of a cable crossover apparatus. Position the bench or exercis-ball in the middle of the cable crossover apparatus so that the cables are in line with your chest. Lie on the bench with your feet flat on the floor and your back pressed against the pad. Begin holding the handles with your arms straight out at your sides with your palms facing up while maintaining a slight bend in your elbows.

MOVE: Use your pecs to bring the arms up and together over your chest until your hands meet, maintaining the slight bend in your elbows as you do. Slowly return to the start position by lowering your arms back out to your sides until your wrists come to about shoulder level or slightly above

START: This exercise is similar in execution to the flat-bench flye, except that here your body works harder to keep you stabilized. Grab two dumbbells and lie back on a ball so that you face the ceiling. Your feet should be firmly planted on the floor about shoulder- width apart. Begin holding the dumbbells with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

Attach the band to an object on the floor or bottom of a door, lay down on the ball face up in a position where your torso is parallel to the floor. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the handles up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs (chest) together for a one-count. When returning to the start position, be sure to lower the handles in a slow and controlled fashion. Repeat this movement making sure to do the same amount on the other side until the set is complete.

Seated on Ball, press one arm together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Seated on Ball, press alternating arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Seated on Ball, press both arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Seated on Ball make sure that the cables are behind you. Sit straight up and bring both arms together squeezing the pecs together.Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Adjust the seat of the machine so that your shoulders, elbows and hands are all in line and your arms are parallel to the floor when you grab the handles. Your elbows should be slightly bent and pointing behind you and your back should be flat against the back pad. Use your chest to bring the handles all the way together, making sure to keep your elbows bent. Squeeze your pecs for a second before reversing the motion to allow the handles to go back to a point where your hands are even with your chest. Repeat for reps

Sitting on the pec dec machine take the arms of the machine and position them slightly behind the shoulders as you sit down. This will make for optimal stretching of the chest when performing reps. Once positioned simply squeeze the arms of the machine together by squeezing your chest.

Hold for a count of 2 and then slowly return to the start position.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, press one arm together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, press alternating arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.

Standing with feet staggered, step slightly ahead so the that the cables are behind you. Stand straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Attach the band behind you either to and immobile object or a door, position yourself with your arms straight out at your sides shoulder height, when you begin this movement keep your elbows slightly bent and your palms facing inward, toward one another. When you bring the handle out, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec for a one-count. When returning to the start position, be sure to bring the handle back in a slow and controlled fashion. Repeat this movement doing the same amount on the other side until the set is complete.

Anchor the band at shoulder-height. Grab the handle in one hand, and position your body so that the anchor point is directly off to your working side. Step away from the anchor point to create tension, and start with your working arm extended directly out to the side, elbow slightly bent. (Keep your off hand on your hip.) Contract your pecs to pull the handle in front of your chest (a basic flye motion), keeping only a slight bend in the elbow throughout. Slowly return to the start position, repeat for reps, then do reps on the other side.

Attach the band behind you either to and immobile object or a door, position yourself with your arms straight out at your sides shoulder height, when you begin this movement keep your elbows slightly bent and your palms facing inward, toward one another. When you bring the handle out, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec for a one-count. When returning to the start position, be sure to bring the handle back in a slow and controlled fashion. Repeat this movement alternating sides until the set is complete.

Attach the band behind you either to and immobile object or a door, position yourself with your arms straight out at your sides shoulder height, when you begin this movement keep your elbows slightly bent and your palms facing inward, toward one another. When you bring the handles together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to bring the handles back in a slow and controlled fashion. Repeat this movement until the set is complete.

With the band attached to an immobile object stand with the object to your side. When you begin this movement, you want your arm to be stretched out wide to your side with your elbow slightly bent and your palm facing inward, slowly raise your arm across your body at an upward arc. When returning to the start position, be sure to lower the handles in a slow and controlled fashion. Repeat the movement until you finish the set.

With the band attached to the bottom of an immobile object stand in a staggered stance with the object behind you. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, slowly raise one arm across your body at an upward arc. When returning to the start position, be sure to lower the handle in a slow and controlled fashion. Repeat the movement alternating each side until you finish the set.

With the band attached to the bottom of an immobile object stand with the object behind you. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, slowly raise your arms across your body at an upward arc. When returning to the start position, be sure to lower the handles in a slow and controlled fashion. Repeat the movement until you finish the set.

Take a dumbbell in one hand and place the opposite hand on a secure structure such as a power rack or squat rack. Lean out at about a 45 degree angle away from the rack and let the hand with the dumbbell hang to the floor. Simply raise the dumbbell in an upward fashion squeezing the pecs at the top of the movement and repeat for reps

Hold onto a doorway with your feet together, your left foot against the bottom of the door jam, and your left arm (fully extended) holding onto the middle of the door jam. Hold a backpack, water jug, dumbbell, or other weight in your right hand with an underhand grip. Start with your right arm hanging straight down toward the floor. With a slight bend in the right elbow, chest out, and keeping the right shoulder blade pulled back, contract your pecs (right side) to bring the right hand up and across your body toward the left shoulder. Hold the top position for a second as you contract the right pec as hard as you can, then slowly lower your arm back to the start position and do as many reps as possible, reaching close to muscle failure. Repeat on the left side.

Kneeling on Ball make sure that the cables are behind you. Kneel straight up and use one arm squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Kneeling on Ball make sure that the cables are behind you. Kneel straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Kneeling on Ball make sure that the cables are behind you. Kneel straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.

Kneeling on Ball make sure that the cables are behind you. Kneeling straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.