Pec Strength
with dimi poulos
floor press.
Breaking down the movement:
1) Lay on the ground and bend your knees.
2) Set the rack height low enough so you can set your hands up comfortably.
3) Place your hands on the bar shoulder width apart and unpack the barbell.
4) Lower the bar until the back of your arms reach the floor.
5) Stabalise in the bottom position.
6) Press the bar and finish in the same position as you started at the top.
7) Repeat this process for each rep.
incline bench press.
Breaking down the movement:
1) Set the bench at approximately 45 degrees.
2) Lay on the bench and keep feet fixed on the ground.
3) Grab the bar slightly wider than shoulder width apart and unrack the bar.
4) Breath in as you bring the bar down to your chest.
5) Once the bar reaches your chest, breath out as you press back up.
6) Repeat this process for each rep.
pause bench press
Breaking down the movement:
1) Lay flat on the bench.
2) Grab the bar slightly wider than shoulder width.
3) Unrack the bar and keep feet fixed on the ground.
4) Breath in as you bring the bar to your chest.
5) Pause at the chest for 1-3 seconds while holding your breath.
6) Breath out as you press the bar back up.
close grip floor press.
Breaking down the movement:
1) Lay flat on the ground and keep knees bent.
2) Grab the bar closer than shoulder width apart.
3) Unrack the bar and keep feet fixed on the ground.
4) Breath in as you bring the bar down keeping your elbows close to your body.
5) Once your arms reach the ground, breath out as you press back up.
6) Repeat this process for each rep.