Exercise Library

Instructions: Lower the bar to the chest and press back to lockout.

Coaching Cues: Set the upper back and keep forearms vertical.

Common Mistakes: Flared elbows, loose setup, bouncing the bar.

Instructions: Bring the handles together in front of the torso in a hugging arc.

Coaching Cues: Keep tension on the chest and control the return.

Common Mistakes: Shrugging, turning it into a press, overreaching.

Instructions: Press cable handles forward while standing or seated.

Coaching Cues: Stay braced and keep tension through the chest.

Common Mistakes: Overreaching shoulders, uneven press path, twisting.

Instructions: Open the arms in a wide arc and bring them back together.

Coaching Cues: Maintain a soft elbow bend and move under control.

Common Mistakes: Overstretching, bending elbows excessively, rushing.

Instructions: Press from a decline bench with a controlled bar path.

Coaching Cues: Stay tight and keep shoulders packed down.

Common Mistakes: Loose setup, bouncing, cutting range short.

Instructions: Use elevated handles or plates to increase range of motion.

Coaching Cues: Stay braced and lower under control.

Common Mistakes: Dropping too fast, flaring elbows, losing plank position.

Instructions: Lower into a dip and press back to full support.

Coaching Cues: Keep shoulders controlled and torso angle consistent.

Common Mistakes: Going too deep too soon, shrugging, swinging.

Instructions: Press dumbbells over the chest while keeping shoulder blades set.

Coaching Cues: Control the lowering and keep wrists stacked over elbows.

Common Mistakes: Bouncing, over-arching, uneven press path.

Instructions: Press dumbbells together throughout the movement.

Coaching Cues: Crush the dumbbells inward to keep chest tension.

Common Mistakes: Letting dumbbells separate, short range, rushing tempo.

Instructions: Press the bar from an incline setup with a stable upper back.

Coaching Cues: Touch low on the chest and drive evenly.

Common Mistakes: Too steep of a bench, bouncing, flared elbows.

Instructions: Press dumbbells on an incline bench through a full range.

Coaching Cues: Keep shoulder blades packed and control the descent.

Common Mistakes: Elbows too wide, short reps, wrists bending back.

Instructions: Perform a push-up with hands elevated to reduce difficulty.

Coaching Cues: Keep body in one line and lower under control.

Common Mistakes: Sagging hips, craning neck, shallow reps.

Instructions: Press the bar upward on a diagonal landmine path.

Coaching Cues: Keep ribs down and finish with a long reach.

Common Mistakes: Leaning hard, overusing legs, rushing reps.

Instructions: Press the machine handles forward with a stable torso.

Coaching Cues: Keep shoulders packed and use full range.

Common Mistakes: Locking elbows violently, shrugging, half reps.

Instructions: Bring the pads together while keeping shoulders down.

Coaching Cues: Use the chest to drive the movement and pause at center.

Common Mistakes: Too much load, neck tension, slamming reps.

Instructions: Lower the dumbbell behind the head and pull back over the chest.

Coaching Cues: Keep ribs controlled and move through the shoulder smoothly.

Common Mistakes: Overarching, bent elbows changing too much, dropping deep.

Instructions: Lower your chest to the floor with a rigid plank, then press up.

Coaching Cues: Brace the core and keep elbows at a natural angle.

Common Mistakes: Sagging hips, flared elbows, short reps.

Instructions: Press on the fixed bar path with a controlled touch point.

Coaching Cues: Keep shoulder blades retracted and feet planted.

Common Mistakes: Touching too high, bouncing, loose upper back.