INCLINE FLYE

Anchor the band at floor level. 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 toward the anchor point (down and to the side), elbow slightly bent. (Keep your off hand on your hip.) Contract your pecs to pull the handle up in front of your upper chest, 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.

START: Connect two the single-handle D-grips to the low pulleys of a cable crossover apparatus. Position the bench or exercise-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

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 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

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 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: Set an incline bench at a 30-45-degree angle. Lie on the 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 dumbbell directly over your upper chest. Your palm should face towards the center of the chest and your elbow should be slightly bent. This angle of your elbow should be maintained throughout the entire exercise.

MOVE: Slowly lower your arm out to your side until your wrist comes 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: Set an incline bench at a 30-45-degree angle. Lie on the 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 dumbbells directly over your upper 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 each arm out to your sides until your wrists come to about shoulder level or slightly above alternating between reps. Bring each of your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

START: Set an incline bench at a 30-45-degree angle. Lie on the 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 dumbbells directly over your upper 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.

This modification of the machine flye, is a great way to turn this into an upper chest exercise. To do this exercise, adjust the seat of the machine to the lowest position. Place your hands on the posts above the handles so that your hands are slightly higher than your ears. Your elbows should be slightly bent and pointing behind you. Lean forward on the seat as you 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 start position and repeat for reps.

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 legs are bent and your torso is diagonal 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 handle up 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 lower the handle in a slow and controlled fashion. Repeat this movement doing the same amount on the other side until the set is complete.

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 legs are bent and your torso is diagonal 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 handle up 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 lower the handle in a slow and controlled fashion. Repeat this movement alternating sides until the set is complete.

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 legs are bent and your torso is diagonal 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 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 until the set is complete.