Incline Machine Bench Press. First, take a moment to adjust the seat height. When you grip the handles, you want to position it so your hands are slightly below shoulder level. Now sit back against the pad with your feet planted firmly on the ground. Press your back and shoulders flat against the bench keeping your shoulder blades squeezed together for stability and support. Keep a slight natural arch in your lower back—just enough to slide a hand underneath, but not exaggerated. Grip the handles with a firm overhand grip, slightly wider than shoulder-width apart. Your hands should be positioned to mimic the movement of a barbell incline press. Extend your arms fully to unrack the machine. The handles should be directly above your upper chest, in line with the top of your sternum or just below your collarbone. Slowly lower the handles toward your chest in a controlled manner, taking 4 seconds to descend saying to yourself, one Mississippi, two Mississippi, Three Mississippi, four Mississippi Keep your elbows at about a 45-degree angle to your torso, not flaring out too wide. Feel the stretch in your chest as the handles come down. You are now at the bottom of the movement, immediately exploding up saying five Mississippi. That’s one rep.
Flat Bench Press. Start by lying flat on the bench with your feet firmly planted. Your back should have natural contact with the bench but maintain a slight arch in your lower back, just enough so that a hand can fit under. Keep your shoulder blades squeezed together and press firmly into the bench to create a solid base. Grip the barbell wider than slightly shoulder width apart. Your thumbs should wrap around the bar for a secure hold. When your arms are extended, your wrists should stay directly over your elbows. Take a deep breath, brace your core, and carefully unrack the bar by extending your arms. Hold the bar straight over your chest, just above your nipple line. Slowly lower counting to yourself, one Mississippi, two Mississippi, three Mississippi, four Mississippi, explode up saying five Mississippi. That’s one rep.
Standing DB Side Lat Raises.Stand with your feet about shoulder-width apart. Keep a slight bend in your knees, maintaining a robust and stable stance. Hold a dumbbell in each hand, with your arms fully extended at your sides and palms facing your body (neutral grip). Your shoulders should be relaxed, not shrugged. Keep your core engaged and your chest up, with a slight bend in your elbows. Raise both dumbbells out to your sides, keeping your arms straight but with a slight bend in your elbows. Raise the dumbbells until they are at shoulder height (forming a “T” shape with your body). Your palms should be facing the floor at the top of the movement. Begin lowering, one Mississippi, two Mississippi, three Mississippi. You should now be at the starting position and explode up, saying five Mississippi. That is one rep.
Rear Delt Reverse Flies. Adjust the machine’s handles to the closed position (see photo). Adjust the seat height so that when you sit down and grab the handles, they’re at shoulder level. This positioning ensures you’re targeting the rear delts correctly. Sit on the machine, press your chest against the pad, and keep your feet flat on the floor. Grab the handles with a neutral grip (palms facing each other) or an overhand grip, depending on the machine’s setup. Your arms should be slightly bent at the elbows, forming a gentle curve. Engage your core, and keep your chest pressed firmly against the pad to prevent your torso from moving during the exercise. Pull the handles outward and backward in a wide arc in one second, focusing on squeezing your shoulder blades together at the movement’s peak. Keep your elbows slightly bent and lead the movement with your rear deltoids. Slowly return the handles to the starting position, counting one Mississippi, two Mississippi, three Mississippi. Now explode back out saying four Mississippi. That’s one rep.
Barbell Front Raise. Stand with your feet shoulder-width apart and your knees slightly bent for stability. Hold a barbell in front of your thighs with an overhand grip (palms facing down). Your hands should be about shoulder-width apart. Keep your core tight and your chest up. Your back should stay straight throughout the movement without arching or swaying. With your arms straight but slightly bent at the elbows, raise the barbell in front of you until it reaches shoulder height, which is the amount of time it takes to say one mississippi. Now, slowly lower to the count two Mississippi, three Mississippi, four Mississippi. You should be at the starting position. That’s one rep.
Wide Grip Lat Pulldown. Set the pad height so that your thighs are snug under the pad, preventing your body from lifting during the exercise. Use a wide overhand grip (palms facing away from you, thumbs around the bar), with your hands positioned wider than shoulder-width apart. Lat Sit down and secure your position: Once seated, firmly adjust your feet on the floor and ensure your knees are locked under the thigh pads. Lean back a little (about 10-15 degrees), but keep your chest and core engaged. Say one Mississippi as you initiate the movement by pulling your shoulder blades down and back and pulling the bar toward your upper chest. (you should be at your chest by the end of one count; make sure your chest remains high. Now, slowly return to the start position by saying – two Mississippi, three Mississippi, four Mississippi. That’s one rep.
Reverse Grip Lat Pulldown. First, adjust the thigh pad on the lat pulldown machine to fit snugly over your thighs. Your feet should be flat on the floor, with your knees bent at about 90 degrees. Stand up and grip the bar with an underhand (supinated) grip, meaning your palms should face you. Your hands should be a little less than shoulder-width apart—this narrower grip will activate your biceps more while still engaging your lats. Sit down and tuck your knees under the thigh pad, keeping your feet flat. Your torso should be upright or slightly leaned back (about 10 degrees) to allow for a natural pulling motion. Begin by pulling the bar down toward your upper chest in the time it takes to say one Mississippi, focusing on leading with your elbows. Your elbows should travel down and back toward your torso. The bar should come to your upper chest, just below your collarbone. At the bottom of the movement, focus on squeezing your shoulder blades together to engage your lats fully. After reaching your chest, slowly return the bar to the starting position, counting two Mississippi, three Mississippi, four Mississippi. That’s one rep.
Back Against The Wall Barbell Curls. Grab a weighted barbell. Start by standing with your back flat against a wall. Your feet should be about shoulder-width apart, and you can place them slightly forward (about 6 inches away from the wall) to give yourself stability. Ensure your head, upper back, and glutes are pressed firmly against the wall throughout the movement. This will prevent you from using momentum to lift the weight. Grip the barbell with an underhand (supinated) grip, with your palms facing up and your hands placed shoulder-width apart. Let the barbell hang naturally in front of your thighs with your arms fully extended. Your elbows should be close to your sides, and your core should be engaged to support your posture. Curl the barbell upward in one Mississippi, a controlled motion, bringing it toward your chest. Keep your elbows pinned to your sides and your back firmly against the wall, squeeze the biceps at the top, then lower, two Mississippi, three Mississippi, four Mississippi, you are back to the start position. That’s one rep.
Machine Preacher Curl. All gyms have some form of this machine. Adjust the preacher curl machine to your body’s seat height. When you sit down, your upper arms (from the shoulder to the elbow) should rest comfortably on the angled pad, and your armpits should align with the top of the pad. Reach forward and grab the handle or bar with an underhand (supinated) grip, meaning your palms are facing upward. Your hands should be shoulder-width apart, and your arms should be fully extended at the bottom of the movement, with your elbows resting on the pad. Keep your core tight and your chest slightly pressed against the pad to maintain stability during the exercise. Curl the weight up toward your shoulders in one Mississippi. Squeeze your biceps at the top, then lower, two Mississippi, three Mississippi, four Mississippi is back to the start position. That’s one rep.
