Body building - Cable Cross Over

Position
1. Grab one handle with your left hand and than move over and grab the other handle with your right hand.
2. Stand in the centre and slightly bend your body forward.

Execution
1. Bend your arms slightly at the elbow and bring your hands together in front of your chest or hips. Whatever feels more comfortable for you.
2. Try to concentrate the action on the chest area.
3. Once you get to the bottom of the movement, it is very important for you to squeeze the handles together and hold for a half second.

Body building - Dumbbell Pullover

Position
1. Lie down on a bench with your shoulders near the end of the bench. Your head should be off the bench. Now, you can either reach to the floor for a dumbbell and pull it up, have someone hand you the dumbbell or you can start with the dumbbell on your chest. Personally, I start with a dumbbell on my chest.
2. Grasp the dumbbell (as in the picture) and press the weight up. Your arms should have a slight bend to them at the starting position.

Execution
1. Slowly lower the dumbbell so to stretch your arms as they reach the floor. Remember, all muscles should be totally stretched as the weight approaches the floor. The back should have a maximum arch when the weight is lowered to this position. The dumbbell will actually be behind your head in this position.
2. Slowly raise the dumbbell back to it’s starting position.

Body building - Incline Dumbbell Fly

Position
1. While seated on the edge of an incline bench, grasp two dumbbells in an overhand grip. Rest the dumbbells in an upright position on the edge of your knees.
2. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
3. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.
4. Elbows must remain flexed throughout the entire movement.

Execution
1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.
2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).
3. Keep the movement fluent, slow, and controlled

Body building - Decline Dumbbell Press

Position
1. Grab a pair of dumbbells and position yourself on the decline bench (This will take some practice so start light). While on the decline bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.

Execution
1. Slowly bend you arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.
2. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.
3. Keep the movement fluent, slow, and controlled.

Body building - Incline Dumbbell Press

Position
1. While seated in an incline bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.

Execution
1. Slowly bend you arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.
2. Lower the dumbbells to a position where you feel a comfortable stretch.
3. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep you elbows out and away from the trunk of your body.
4. Keep the movement fluent, slow, and controlled.

Body building - Incline Bench Press

Position
1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.
2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.

Execution
1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.
2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.
3. Keep the movement fluent, slow, and controlled.

Body building - Flat Bench Dumbbell Fly

Position
1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.
5. Elbows must remain flexed throughout the entire movement.

Execution
1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.
2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).
3. Keep the movement fluent, slow, and controlled