Today we do a step by step chest workout! It is extremely important to make sure form is correct when working chest. This will prevent injury and maximize your workout. So here are some routine exercises you can do for a chest day.
Lets start with inclined dumbbell press.
When resting at the bottom as shown above, make sure your arms are creating a right angle. Make sure your incline angle is only SLIGHT or the movements can target shoulders and possibly cause an injury.
As you push your dumbbells up, make sure your dumbbell ends are touching as shown below. That way your arms are fully extended upwards.
If you are looking to build muscle, lift the heaviest weight you can (with good form) for 8-10 reps. If you want to get some cardio in with your lifts, just lower your weight and up your reps to 15-20. Always do 4 sets.
Next we’ll look at the barbell bench press.
When starting, you want to make sure you are laying with the bar right over your forehead while it is racked. Grab the barbell a tiny bit wider than shoulder width apart and lower the barbell to your chest.
If you have never bench pressed before, make sure you have a spotter and use the bar without weights.
If you are trying to build muscle, bench press the heaviest weight you can with good form, 8-10 reps. If you would like to induce cardio, lower your weight and shoot for 15-20 reps. Always do 4 sets.
And lastly, we have the trusty ole push-up!
First we want to begin in the plank position.
Make sure your hands are about shoulder width apart, and be sure your back is straight. Not dipping or hunched. Then you want to lower yourself down slowly, and stop right before you touch the floor.
With the elbows pointing out, you are hitting more of the chest muscle. If you pull your elbows in while you lower, that will target more of the triceps. Always shoot for 15-20 push-ups, 4 sets.
*If you have trouble lowering yourself to this position, you can build up to it by doing your push-ups with your knees on the ground.
And this completes your chest workout!
I hope you enjoyed the workout. A big thanks to Robbie for showing us how to do proper movements! If you know someone that could benefit from this workout, please share using the social media icons below! Enjoy!