Exercises
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and whi...
Close-Grip Barbell Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight...
Close-Grip Dumbbell Press
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the benc...
Close-Grip EZ-Bar Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it stra...
Decline Close-Grip Bench To Skull Crusher
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is...
Dip Machine
Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides ...
Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, i...
Dumbbell Floor Press
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above...
Floor Press
Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head nea...
Floor Press with Chains
Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directl...
Incline Push up Close-Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands next to one a...
JM Press
Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barb...
Lying Dumbbell Tricep Extension
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-...
One Arm Floor Press
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are ben...
Parallel Bar Dip
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the s...
Push Up - Close Triceps Position
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that ...
Reverse Triceps Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold ...
Ring Dips
Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked...
Seated Biceps
Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with...
Smith Machine Close-Grip Bench Press
Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and...