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PRESSING MOVEMENTS

when using a bench, find the one with the most narrow pad available to best achieve a contraction at the bottom of the movement

3D_Bench_Press_Position

keep hands just outside of shoulder-width and wrists directly above elbows; forearms should remain vertical throughout, perpendicular to the ground where you're strongest in the range (especially at the bottom)

3D_Shoulders_CHest

at the top, pull shoulders back, then let elbows follow (almost 2 separate movements)

when sitting / lying against a support (a bench for example), focus on pushing the body / trunk backwards into it (as opposed to pushing the weight away from the body); for pushups, try to push the ground away

when performing incline bench presses, pay extra attention to avoid any back arch, if this is an issue due to shorter legs, a step can be used to raise the feet to the appropriate height

3D_Chest_Intension

"shove" hands inwards (intention) throughout and keep back flat. Don't move them - just create a tension!

PUSHUPS

space hands just outside of shoulders & shift weight forward over the top (maintain this)

come all the way down until the chest touches the floor

push the ground away to come back up (don't try to "lift" body up)

3D_Chest_Intension

"shove" hands inwards (intention) throughout and keep back flat. Don't move them - just create a tension!

FLY MOVEMENTS

wide foot stance with feet planted firmly on the ground to maintain stability

3D_Shoulders_CHest

at the top, pull shoulders back, then let elbows follow (almost 2 separate movements)

aim for max stretch of chest at the bottom

avoid any internal / external rotation throughout; keep midpoint of wrist inline with midpoint of elbow in turn inline with midpoint of shoulder (move weights in a straight line perpendicular to ground)

DIPS

use bars that allow hands to stay wide and outside of the shoulders if possible

lean forward with chest up, abs contracted, knees slightly in front and bent

3D-Shoulders

keep shoulders as well as elbows pulled back / scapula retracted (no internal / external rotation of shoulders throughout)

3D_Chest_Intension

squeeze hands inwards / toward each other from start to finish (intention)

when descending, ensure shoulders are pulled back

come down getting a good stretch at the bottom; aim to form a 90º angle between triceps and elbows. Pause and contract the pecs before beginning the ascent

avoid locking shoulders at the top, keep squeezing hands towards each other

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