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STANDING CABLE FLY

This cable fly variation trains the chest primarily at a lengthened position and is easy to do, but can get challenging to progress as the individual gets stronger due to the lack of stability (standing up). This is where the bench cable fly can be beneficial if equipment and space allows. General prescription: 3-5 sets, […]

SEATED BENCH CABLE FLY

This chest fly variation increases stability, minimises compensation from the lower back (excessive extension) and avoids the use of momentum. These three factors will increase the amount of load placed on the chest and the amount of force the chest is able to produce – both crucial for strength and size. General prescription: 3-4 sets, […]

SA PRESS AROUND

This chest fly variation trains the chest in its shortened position well and improves the range of motion and protraction ability of the shoulder. It is a great movement for advanced chest development and shoulder health. General prescription: 3-5 sets, 6-15 reps each side.

SA CABLE FLY

This chest fly variation trains the chest in its shortened position well and improves the range of motion and protraction ability of the shoulder. General prescription: 3-5 sets, 8-15 reps each side.

PUSH-UP

The push up is one of the best bang for your back upper body exercises an individual can do. No matter how “strong” someone gets, there will also be a way to increase the difficulty of the push up. The push up is great for chest, tricep and shoulder development, but also encouraging good movement […]

MACHINE CHEST PRESS

The chest press machine is a great tool for hypertrophy as the stability of the machine allows the individual to push closer to failure and produce more force. General prescription: 3-5 sets, 5-15 reps.

PUSH-UP (PLUS)

The push-up plus improves the protraction ability of the shoulder joint by recruiting the serratus anterior at the top of the movement. It is not only beneficial for training the serratus, but overall shoulder health by improving the range of motion to which the shoulder is challenged. General prescription: 3-5 sets, 5-30 reps.

DEFICIT PUSH-UP

Increasing range of motion in the push-up will increase the lengthened loading of the chest which can help with muscle growth, but also shoulder injury risk reduction (especially dislocations). General prescription: 3-5 sets, 5-25 reps.

DIP (PLUS)

The dip plus will primarily improve shoulder protraction and train the serratus anterior well, and the pattern will also help improve general shoulder movement coordination. General prescription: 3-5 sets, 5-25 reps.

DIP

The dip is another staple exercise loved by many, that will efficiently train the chest in its lengthened position. Not recommended for individuals returning from AC joint injury as it will more than likely aggravate pain and restrict healing of the joint. General prescription: 3-5 sets, 5-25 reps.

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