Today we hit chest and triceps.
First we warmed up our shoulders. Then we started with the major muscle group,
our chest, and we ended with our triceps.
We did the following exercises for 2 sets of 10 reps with some light weigths:
– Front Raise
– Side Raise
– Shoulder Press
After the warming up, we started to do the following chest exercises for 4 sets of 10 reps.
We focused on our upper chest. By the way, make sure that you gave it all, when you finish your set.
(it is recommended to use a spotter)
– Incline Dumble Press
– Incline Cable Fly
– Incline Bench Press (Smith Machine)
– High Pulley Cable Fly
– Flat Bench Press
– Low Pulley Cable Fly
As a transition exercise, we did some Dipping. It is a very good exercise for your pecs,
triceps and shoulders. (if performed in a correct form :D)
-Tricep Pushdown (Rope)
-Tricep Pushdown (Reversed Grip)
Comments on some exercise:
-When you do the Incline Press (with barbell or dumble) make sure you do not arche your body.
When you do it with dumbles, try to look at it as if it is a barbell.
Lower the dumbells all the way down, just like you do with a barbell.
-When I do the Incline Cable Fly, I try to move the lower part of my hands towards each other,
when I move the weight up. If you look close enough, you can see it in the video.
When you squeeze this way, you focus more on your upper chest.
-While doing the High Pulley Cable Fly, I always try to cross over the handles.
This way, you will focus more on your inner and lower chest.
-While Dipping, try to bent over a bit. This way, you use your triceps and chest.
Music: Johnny Third – Young Ones (feat. Jeremy Fowler)