Warm Up
10 - 20 Minutes
Start your workout with a 10-20 minute warm-up to increase your heart rate and prepare your muscles for the exercises. You can use a treadmill or stationary bike or do dynamic stretches focusing on your legs, chest, and arms to warm your blood and muscles.
1: Cable Lower Chest Raise
3 Sets / 15 Reps / 60-120 Sec Rest
- Setup: Attach a handle to the lowest pulley on a cable machine.
- Position: Stand facing away from the machine, feet shoulder-width apart. Grasp the handle with one hand, palm facing up, arm extended down.
- Execution:
- Keep your arm straight, and raise it in front of you and up to shoulder height, focusing on using your chest muscles.
- Slowly lower it back down after a brief pause.
- Repeat for 15 reps before switching arms.
2: Dips + L-Sit
3 Sets / 10 Reps / 60-120 Sec Rest
- Setup: Use parallel bars or a dip station.
- Position: Grip the bars and hoist yourself to a starting position with locked arms.
- Execution:
- Lower your body by bending the elbows until your shoulders are slightly below your elbows.
- Push yourself up to return to the starting position.
- For added difficulty, raise your legs to an L-position at the top of the dip.
- Hold the L-sit for a moment before lowering back into the next dip.
3: 2-Second Pause Chest Press
3 Sets / 10-20 Reps / 60-120 Sec Rest
- Setup: Lie on a bench with dumbbells in each hand.
- Position: Start with arms extended above you, palms facing forward.
- Execution:
- Lower the dumbbells to your chest slowly.
- Pause for 2 seconds at the bottom, then press them back up powerfully.
- Ensure you maintain control throughout the movement.
4: Half Press Chest Press
3 Sets / 10-15 Reps / 60-120 Sec Rest
- Setup: This exercise also requires a bench and a set of dumbbells.
- Position: Begin with dumbbells held above your chest, arms fully extended.
- Execution:
- Lower the dumbbells halfway down, then press them back up to the starting position.
- This partial range of motion targets the chest muscles differently, focusing on maintaining tension.
5: Fused Closed Grip Chest Press
3 Sets / 10-15 Reps / 60-120 Sec Rest
- Setup: Lie on a bench, holding dumbbells with both hands.
- Position: Press the dumbbells together and keep them over your chest with a close grip.
- Execution:
- Lower the dumbbells towards your chest while keeping them pressed together.
- Push them back to the starting position, squeezing your chest muscles at the top.
6: Front Raises + Turns of the Wheel
3 Sets / Reps To Failure / 60-120 Sec Rest
- Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Position: Keep your arms straight and palms facing your body.
- Execution:
- Raise the dumbbells before you to shoulder height, then rotate your wrists like a wheel.
- Lower them back down and repeat.
- Perform reps to failure, focusing on the front deltoids.
General Tips Before You Start
- Proper Form: Always prioritize appropriate forms to maximize the effectiveness of the exercise and reduce the risk of injury.
- Breathing: Remember to breathe consistently throughout your exercises—inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
- Pacing: Take your time with the exercises. Controlled movements will yield better muscle engagement and results.
- Adjust Weights: Select weights that allow you to complete each set, with the last two reps challenging yet doable.
Each exercise targets different aspects of the chest and arm muscles, offering a comprehensive workout. Ensure you maintain proper form throughout to maximize benefits and minimize the risk of injury.