In this page we are going to show you different exercises every day to change up your workout! Also we will be going to give weekly work out plans for those that need a new routine!
Exercise of The Day
Today's exercise we are going to focus on one of the most popular chest movements, barbell bench press. The bench press is a full body compound exercise. It works your chest, shoulders, and triceps the most.
- Lie on the bench with your eyes under the bar
- Grab the bar with e medium grip-width (thumbs around the bar!)
- Unrack the bar by straightening your arms
- Lower the bar to your mid-chest
- Press the bar back up until your arms are straight
In this image, you can see hes got a great center core, brings it off rack, down to the chest, wait a split second, and back up. MAKE SURE TO ALWAYS HAVE A SPOTTER OR A DIFFERENT SAFETY MEASURES IN PLACE
This Weeks Workout - Chest/Tricpes
For this week, since our focus is on bench press and how to do it properly, I figured I'd give you a beginner/intermediate chest and triceps workout to try out. Enjoy!
- Barbell Bench Press
- Incline Barbell Bench Press
- Incline Dumbbell Fly
- 3 sets of 12-15 reps
- Cable Crossover
- Tricep Pressdown (Straight Bar)
- Lying Dumbbell Skullcrushers
- Cable Rope Overhead Extension
- 4 sets of 12-15 reps
- 3 sets of 12-15 reps
- 3 sets of 12-15 reps
- 4 sets of 12-15 reps
- 3 sets of 12-15 reps
- 3 sets of 12-15 reps
Rest times will vary from person to person, try to aim for 1 minute rest time max! Drink lots of water, and as always, remember quality over quantity.