Resistance Training: Chest Day Workout

How Are You Guys….

The Chest Workout For Woman.

Chest Day Workout

• Incline Dumbbell Press: 4 x 8-10 Reps

• Cable Crossover: 4 x 8-10 Reps

SUPERSET (Perform 1 set of push ups, and immediately after 1 set of tricep dips. Repeat 3x)

• Push Ups 3 x 12 Reps

• Unstable Tricep Dips 3 x 15 Reps

Incline Dumbbell Press: Set up a bench so that the back rest is not completely vertical, but 1 or 2 pegs down. Sit down on the seat, and have your feet firmly planted on the floor, with upperback, head, and bum in contact with the bench. Pick up the weights (using a spotter if needed), and raise them to shoulder height. Rotate your hands so that your palms are facing outwards with elbows slightly tucked in and not flared. Arch your back slightly, and using your chest, press the dumbbells up. Pause for a split second, and bring them back down slowly, keeping the elbows tucked in.

Cable Crossover: Place the pulleys on the machine to about shoulder height. Pick a weight that is light, but challenging; going lighter at first and moving up if necessary. Grab the respective handle in each hand, and stand in the centre about 1-2 feet away from the machine with your arms extended to the side. Stagger your feet for more control, and keep a slight bend in your elbows and torso. Ensure that your shoulders are both at the same height, and one hand is not higher than the other. Keeping your torso and arms in the same position, pull the cables forward and in front of you until your hands meet at the centre of your chest. Pause for a half second, and slowly bring them back behind you maintaining control the entire time.

SuperSet

Push Ups: Start in a push up position with your hands placed slightly wider than your shoulders. Keep your core tight and body in a flat line. Bend your elbows until they are at 90 degrees, keeping them tucked in slightly and not flaring out. Pause for a half second at the bottom. Push through the heels of your palm until your arms are extended fully, and you are back in push up position.

Unstable Tricep Dips: I like to change up my regular tricep dips and try something different, but if you’re not comfortable with this variation then feel free to do them normally on a bench! Grab two dumbbells that are heavy enough to sit upright and place them about half a foot apart. Place your hands on the tops, pointing towards your body. Extend your legs out in front of you, and slowly bend your arms so that your elbows are at a 90 degree angle. Press through the heels of your hands, and straighten your arms fully. Keep your elbows pointed backwards and not flaring to the sides.

What about you?

• Are you a regular exerciser of chest workouts?
• Is there a body part you tend to neglect when exercising?

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