Cardiovascular machine- 5min
Arm circles- 4 sets of 15 seconds each way, alternating between small and large circles. (yes, just like in gym class).
Internal rotation- using thera-bands or a cable handle attachment, do 3×15 reps of internal rotation (see I-1)
Light warm up sets- Before starting your working sets, make sure to do 2-3 very light sets to familiarize the movement and bring blood to the muscle.
Additional warm-up options- Push-ups, Front raises, light triceps extension.
Flat bench dumbbell Press: 4×10; 120-180s rest.
SET-UP: This is a pretty simple set up. Find a flat bench, I prefer a non-adjustable so there is no crease. This exercise requires slight coordination, so go lighter for a technique check if you are unfamiliar.
EXECUTION: Start with the rock back method (link at bottom of page). To do this method, sit on the end of the bench with both dumbbells vertically resting on your knees. Next, rock your body back into a lying position while simultaneously hoisting the dumbbells into starting position. Execute the press much like a bench press except moving the dumbbells closer together towards the top of the movement. Stop the upward motion just before your arms reach the point of lockout, then return back to the starting position in a slower controlled manner.
TIPS: Explode up into a solid chest contraction while exhaling. I like to mentally focus on a good muscular stretch as I fill the lungs/chest with air during the eccentric motion. Have elbows slightly angled closer to your body in order to put more stress on your chest and less on your shoulders.
Incline plate load chest press: 3×10; super-set with next exercise
SET-UP: You will need a plate loadable chest press (or machine if you must). Adjust seat so that the handles are level with nipple line. Hands should be slightly closer than shoulder width (narrower grips recruit more fiber activation in incline chest movements).
EXECUTION: Press until just before lockout. Return to starting position much like the previous exercise. Exhale on press; inhale on eccentric motion.
TIPS: Make sure not to allow body to shift from a vertical alignment. Since the lower chest is usually stronger, some tend to unknowingly slide their butt forward or arch lower back for more of a decline position. Remember, your upper chest is the target- not your lower.
Incline bench cable fly: 3×10- 90-120s rest.
SET-UP: Bring an adjustable bench to your gym’s cable pulley system (I-2). Center the bench directly between the pulleys and a foot or two forward (may take a few attempts for a quality line-up). Adjust the bench to a slight incline- 30 degrees or so. Set the weights low, as it doesn’t require much. Preferably have someone else give you the handles. If alone, grab each handle one at a time BEFORE sitting on bench.
EXECUTION: The first rep should be a press, not a fly (I’m not a huge fan of starting a fly at the bottom of the movement, due to injury risk). Start movement by opening arms in a controlled motion. Descend until hands
are just above or straight out from shoulders, depending on your flexibility. The concentric motion should mimic a motion as if you were hugging a large tree.
TIPS: The hand position at the top of the motion should be above the eyes, not the chest. This is important! It technically won’t even be an incline movement if not done this way. Do not go too heavy. Elbows excessively bending usually indicates this.
Decline plate load chest press: 3×12; super-set with next exercise
SET-UP: Adjust seat so that handles are level with your nipple line or slightly lower. Hands should be shoulder width or slightly wider (opposite of incline version).
EXECUTION: This is done much like the incline plate load exercise. Explode through the press with an exhale and inhale on a controlled, chest stretching eccentric motion.
TIPS: Try to target the squeeze into your lower chest. This is done by adjusting your elbows higher or lower out from the side of your body (trial-and-error).
Neutral grip perfect push-up: 2 sets stopping 1-2reps short of failure. Final set to failure. 120s rest between super-set.
SET-UP: You will need perfect push-up handles for this exercise (I-3). Assume the push-up position. Neutral hands meaning fingers facing the mid-line of the body.
EXECUTION: While keeping the body linear (hips straight), lower the body until the chest is about a softball distance away from the ground. Press the body upward while mentally keeping the chest as the focused mover
(not triceps). Keep core tight and head neutral. Inhale down, exhale up.
TIPS: People have the tendency to keep arms tight to body, avoid this. Instead, keep elbows as wide as other presses. Difficulty can be lowered by modification
to knees, however, make sure to keep hips linear (aka. avoid looking like you are doing a yoga pose).
This concludes the chest exercises. Recommended muscle groups to pair with: Triceps or shoulders.
Do 2-3 reps of each stretch for 10-20 seconds. Focus on breathing to allow a deeper stretch range of motion.
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God gave you another day, and another healthy workout.
DB flat press rock-back example (start at 00:53s): https://www.youtube.com/watch?v=622ku8i0M14
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