FM 102 CHEST and TRI
1
Incline Dumbbell Press
Warm up sets =
3 Warm up sets
Working sets =
3 Working sets
8 Reps
8 Reps
15 Reps
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them. Repeat the movement for the prescribed amount of repetitions. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells. Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing each other. Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.
Rep information
2
Flat Bench Cable Flyes
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys. Lay flat on the bench and keep your feet on the ground. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest. Slowly come back to the starting position. Repeat for the recommended amount of repetitions. Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band.
Rep information
If you struggle at all with a fly movement use peck deck or machine fly. Super slow movement contract hard at top of each rep.
3
Barbell Incline Bench Press Medium-Grip
Warm up sets =
0 Warm up sets
Working sets =
Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. After touching your torso with the bar, extend the elbows to return the bar to the starting position.
Rep information
4
Barbell Incline Bench Press Medium-Grip
Warm up sets =
2 Warm up sets
Working sets =
3 Working sets
Rep information
If you can finish 3 sets of 10 you are not using enough weight.
10 Reps
10 Reps
10 Reps
Load the bar to an appropriate weight for your training. Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. After touching your torso with the bar, extend the elbows to return the bar to the starting position.
5
Incline Cable Flye
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position. With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint. Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights. Repeat the movement for the prescribed amount of repetitions. Variation: You can vary the angle of the bench in order to target the upper chest at slightly different angles. Variation: You can vary the angle of the bench in order to target the upper chest at slightly different angles.
6
Dip Machine
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
12 Reps
12 Reps
12 Reps
12 Reps
Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle. Now slowly let your arms come back up to the starting position as you inhale. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise on parallel bars or on a triceps dip assist machine.
7
EZ-Bar Skullcrusher
Warm up sets =
2 Warm up sets
Working sets =
4 Working sets
15 Reps
12 Reps
10 Reps
8 Reps
Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead. Lift the bar back to the starting position by extending the elbow and exhaling. Repeat.
Rep information
Follow instructions below.
8
Pushups
Warm up sets =
0 Warm up sets
Working sets =
1 Working set
100 reps
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed. Variations: If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor. For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.
Rep information
Follow instructions below.
9
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information