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180-DEGREE TWISTING DUMBBELL BENCH PRESS
- Lie back on a bench holding two dumbbells with a standard grip (palms forward) and arms extended over your chest.
- Slowly lower the dumbbells to your outer chest, then press and rotate 180 degrees as you push back up to starting position. You should have a supine grip with your pinkies inward and palms facing your face at the top of the movement. Hold this peak contraction for 2 seconds before lowering into the next rep.
- Keep your shoulders back and down during the press to maximize pec involvement and minimize delt takeover.
CLOSE-GRIP WEIGHTED PUSH-UP
- Start in a push-up position with your hands about six inches apart. Add resistance by wearing a weighted vest or have a training partner place a weight or sandbag on your back.
- Slowly lower your chest to the ground and press back up until you fully extend your elbows.
LOW CABLE CROSSOVER
First 7 reps (low position)
- Starting with the cables in the lowest position, grab the handles and move into a staggered stance with one foot forward and one foot back. Lean forward slightly from the hip. This is your base position for all three movements.
- With the handles out at your sides and an underhand grip, squeeze the cables up and in to eye level using a scooping motion. Perform 7 reps in this position.
- Move the cables to chest height, grab the handles, and get into the base position.
- Push the handles out and in front of your chest with the palms facing each other.
- Resist the weight as you open up in a wide arc. Pause when you feel a light stretch in your chest, then squeeze back to the center with the elbows slightly bent and locked in place. Perform 7 reps in this position
- Move the cables just above your head, grab the handles, and move back into the base position.
- Press the handles down and in front of your upper abdominals with palms facing inward.
- Open your arms back and up until you feel a good stretch across the pecs, pause, and then squeeze back in and under your chest. Perform your last 7 reps in this position.
- Hold the kettlebells over your chest as you did in the press, but turn your palms to face each other.
- Using a wide arc from the shoulders, lower your arms with elbows slightly bent until you feel a good stretch across the chest. Pause and contract the pecs against the extra resistance that the kettlebells provide at the bottom range.
- Squeeze your pecs as you bring your arms back up in a wide hugging motion. Keep your shoulders back and squeeze your pecs together at the top of the motion.
- FORWARD-LEANING DIP
Please let me know if you need any clarification. I'm always happy to answer your questions.awaiting a positive feedback. thank you.
- Place your hands on the bars and push yourself up until your elbows are locked. Cross your legs back with your knees bent, core tight, and hamstrings and glutes braced.
- Have your training partner hold and pull your legs back until you're in a forward leaning position, using just enough assistance to get you into the right angle. Your body should be at approximately a 30-degree angle to the ground.
- Lower yourself until your shoulders are lower than your elbows, or you feel a good stretch across the chest. Listen to your body and don't push through shoulder pain.
- Push yourself up by extending your elbows to 180 degrees for a full range of motion. Visualize the pec squeeze as you drive up.
Jun 27th, 2015
Oct 24th, 2016
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