WGBJ 1 - Workout 43 – Habit Nest

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    WGBJ 1 - Workout 43

    Workout 43: Chest & Forearms

    Chest Exercises

    1. Flat Bench Press

    Caution: In order to protect yourself, it is best to have a spotter to help you.
    1. Start by lying back on a flat bench. Use an overhand grip that is wider than your shoulder width to lift the bar from the rack. Hold it directly above you with your arms fully extended.
    2. TakeInhale and begin lowering the bar toward your chest until your elbow creates a 90° angle.
    3. After a brief pause, push the bar back to the starting position as you exhale. Focus on using your chest muscles to push up the bar.
    4. Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then slowly begin lowering the bar.

    2. High to Low Cable Fly

    1. Move the pulleys to the highest position and select the same resistance for each D-handle.
    2. Stand between both pulleys with your arms extended out to your sides. Grasp both handles with an overhand grip while keeping your feet aligned with the pulleys.
    3. Remaining upright and keeping a slight bend in your elbows, pull your arms close together in front of your body.
    4. After a pause at the peak contraction, return your arms back to the starting position.

    3. Incline Dumbbell Press

    1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
    2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
    3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
    4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
    5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
    6. Repeat the movement for the prescribed amount of repetitions.
    7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

    4. Low to High Cable Fly

    1. Place the pulleys at the lowest position and select the same resistance level for each one.
    2. Stand between both pulleys with your arms extended out to your sides. Grasp both handles with an underhand grip so that your palms are facing forward and move one foot forward.
    3. Start with your hands below your waist and your arms fully extended.
    4. Keep a slight bend in your elbows as you raise your arms upward and towards the middle of your torso. Make sure that you are flexing your chest. Your hands should end up being right in front of your chest.

    5. Dumbbell Pullover

    Caution: Always ensure that the dumbbell used for this exercise is secure.
    1. Sit on a flat bench with one dumbbell resting on your thigh.
    2. Lie back on the bench with your feet on the ground and your head hanging over the end. Grasp the dumbbell with both hands and hold it directly over your chest at arm's length.
    3. Both of your palms should be pressing against the underside of the dumbbell.
    4. While keeping your arms straight, lower the weight above and beyond your head until your upper arms are aligned with your torso. You should feel a stretch in your chest.
    5. Lift the dumbbell back up and over your chest to the starting position.

    Forearms Exercises

    1. Reverse Grip EZ Bar Curl

    1. Sit at a preacher curl bench. Select an EZ bar and grasp it with your palms facing downward at around shoulder width apart.
    2. Rest your elbows on the pad. Keep your upper arms stationary while slowly curling the bar up.
    3. Do not pause, then slowly lower the weight back to the starting position.


    2. Barbell Twist-Up

    1. Stand upright and hold a barbell behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder width apart and your palms facing the ground in an overhand grip.
    2. Keep your feet at shoulder width apart and slowly elevate the barbell by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.
    3. Hold this position for a second then lower the barbell back down.
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