Position yourself on the left side
of a flat bench with your right knee and right hand resting on the bench.
-- Sit on the
edge of a flat bench and put your hands next to your hips with your fingers gripping the edge of the bench.
For instance, when week one demands five sets of six
reps of flat bench press, find an appropriate starting weight for the first set that is challenging, and then add some weight to each set until on the final set you're two reps shy of full failure.
Therefore, the superior
performance of the flat bench press over the incline bench press for the sternocostal head is probably because there is a greater horizontal shoulder adduction moment in the flat and decline variations, but a larger shoulder flexion moment in the incline variations.
Sit upright on the
end of a flat bench with your legs hip - width apart and your feet on a block or foot plate set on the floor so that your heels hang off the edge.
How to: Sitting on the
edge of a flat bench, hold a light - to - medium weight dumbbell in each hand so that your forearms are resting against your thighs and your palms are facing up.
Sit on the end
of a flat bench, two dumbbells on the ground at either side.
Pec - deck fly (butterfly press) has an effect similar to
that of the flat bench dumbbell fly.
Sit at the end
of a flat bench.