Real women work chest! Today we’ve got an awesome chest workout. And thanks to Mel, you can bring this workout with you to get the best workout at your gym!
More muscle means more calories burning! For 2 days your body will work to repair the muscle from all that lifting.
So let’s get started!
The traditional bench press:
You want to make sure you’ve got a spot if you are not going to use your safety rails.
Always shoot for 4 sets of 8-10 reps. Struggling for the last two reps will build that lean muscle.
Mel gives you a good look at how far the bar should come down. Start with lighter weight and gradually add more as your sets increase.
On to the decline chest press:
Now this really works that lower chest. It’s so hard to find movements that work the lower chest.
Again, you want to lift as heavy as you can for 8-10 reps. I can’t lift as much as I can when I chest press on a flat surface. Try a lower weight and gradually work up if you’ve never tried this movement before. Always do 4 sets.
The next movement is on the sitting chest press machine:
This has two different hand grips so you can do two sets with each grip.
Shoot for 8-10 reps and be sure it’s heavy enough to struggle pushing for the last two reps. Always do 4 sets.
Next we move on to the Pec-Deck Machine:
When you don’t grip the handles completely and try to touch your wrists together as shown below, you really feel it in those pectoral muscles!
Shoot for 8-10 reps and always do 4 sets.
Next we’ve got a fun movement. This machine is not meant for chest, but you can definitely get a good workout for your chest if you’re a little creative.
This machine is the assisted pull-up machine. But you can up the weight, and do standing diamond push-ups on it.
The first time I tried this I was so sore for a few days afterwards.
This can also work the lower part of the chest. I really do love these. Shoot for 8-10 reps and always do 4 sets.
And now, the best exercise for last. It literally turns on beast mode!
Standing cable flyes!
Make sure you lower the cable reels about halfway down the poles to make them shoulder high. Stand with one foot in front of the other to root yourself. Then begin those flyes!
Shoot for 8-10 reps and always do 4 sets.
This is an excellent chest day workout! We were able to do this workout from 5:30 AM to 6:15 AM. Literally, 45 minutes. All those movements in only 45 minutes. That is only 3% of your day!
Thanks to Melanie for being such a good sport and modeling all these chest moves!
Feel free to comment questions or share using the social media icons below!
Happy Chest Day!
