CHEST

Vol.1

Before you start find out  HOW THIS PLAN WORKS

Workout Plan

1. BAR DIPS

  • Position your hands inline with the shoulders on parallel bars
  • Lower yourself into the dip, keeping the elbows tucked in towards the torso as much as possible throughout
  • Brace your abdominals throughout and press back up to the point before the elbows lockout

IF THIS IS TOO DIFFICULT USE THE ASSISTED DIPS MACHINE

2. INCLINE CHEST PRESS

  • Lying on an inclined bench on your back, position your feet flat on the floor
  • Position your body so that the bar is above your head and can be safely lifted from the rack
  • Grip the bar evenly with your knuckles facing up
  • Lower the bar to the chest with control and press
  • Avoid locking the elbows as you extend your arms

3. CABLE CHEST PRESS

CHEST FLY

PERFORM THESE 2 EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN

  • Standing in the centre of the cable station, position the cables between the chest and shoulder height

  • Holding the handles, step away from the machine and lean forwards keeping your back straight

  • With a Pronated Grip press the handlebars forwards and together inline with the chest

  • Maintain control and symmetry throughout

  • Repeat the above technique with a Neutral Grip and by moving the handles with a “fly” motion as opposed to a “press”

4. DUMBBELL TWISTING PRESS

DUMBBELL CLOSE GRIP PRESS

DUMBBELL TWISTING PRESS

  • Lying on a flat bench on your back position your feet flat on the floor
  • Hold the dumbbells with a Pronated Grip at chest height with your knuckles facing up
  • During the pressing movement, twist the dumbbells from a Pronated Grip to a Neutral Grip
  • Avoid locking the elbows as you extend your arms and lower down with control reversing the twist

DUMBBELL CLOSE GRIP PRESS

  • Hold the dumbbells together with a Neutral Grip at chest height
  • Keeping the weights in contact, press from the chest and lower with control
  • Keep the elbows tucked in towards the torso throughout

5. SMITH NEGATIVE BENCH PRESS

  • Lying on a flat bench on your back position your feet flat on the floor
  • Position your body so that your chest aligns with the bar
  • Grip the bar evenly with your knuckles facing up
  • Lower the bar to the chest with control 3 TIMES SLOWER THAN YOU PRESSED UP
  • Avoid locking the elbows as you extend your arms

6. CHEST PRESS CLOSE

CHEST PRESS WIDE

PERFROM BOTH VARIATIONS BACK TO BACK WITH NO REST

  • Adjust your seat so that your chest is inline with the handlebars
  • Hold onto the lower handlebars and position your feet flat on the floor
  • Grip the bars evenly with your knuckles facing forward
  • Avoid locking your elbows when the arms are fully extended
  • Repeat the above technique using a wide grip

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

TOP

WELL DONE!

Now that you’ve finished, WHAT’S NEXT…