Chest

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!

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!

Real Women Do Chest Day!

It’s Chest Day Bro!