WGBJ 3 - Workout 65 – Habit Nest

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    WGBJ 3 - Workout 65

    Workout 65: Chest 

    Chest Exercises

    1. Flat Bench Press

    Caution: In order to protect yourself, it is best to have a spotter 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. Inhale 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. Incline Bench Press

    1. Pick up the dumbbells and grip them so that so your palms are facing inward. Lie back on an incline bench angled at about 30 degrees, and rest the dumbbells on your hip crease. 
    2. Press the dumbbells out and over you so that your arms are fully extended. Rotate your wrists so that your palms are facing each other. 
    3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally to create a wide arc while maintaining the angle at your elbow. You should feel stretch in your chest.
    4. Once the dumbbells reach your chest level, reverse the movement while trying not to let  the dumbbells touch.
    5. Pick up the dumbbells and grip them so that so your palms are facing inward. Lie back on an incline bench angled at about 30 degrees, and rest the dumbbells on your hip crease.
    6. Press the dumbbells out and over you so that your arms are fully extended. Rotate your wrists so that your palms are facing each other. 
    7. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally to create a wide arc while maintaining the angle at your elbow. You should feel stretch in your chest.
    8. Once the dumbbells reach your chest level, reverse the movement while trying not to let  the dumbbells touch.

    3. Decline Bench Press

    Caution: In order to protect yourself, it is best to have a spotter help you.

    1. Start by securing your legs under the brace at the bottom of the decline bench and lie down.
    2. Using an overhand medium-width grip, lift the bar from the rack and hold it straight over your chest with your arms full extended. Your arms should be perpendicular to the ground. 
    3. As you inhale, lower the bar toward your chest until your elbows reach a 90° angle.
    4. Pause for a second, then use your chest muscles to push the bar back up to the starting position as you exhale. Lock your arms and squeeze your chest in at the contracted  position. Hold for a second and then start to lower the bar down slowly.

    4. Arnold Dumbbell Press

    1. Sit on the military press bench, or any utility bench that has a back support, and hold two dumbbells in front of you at about upper-chest level. Your palms should be facing your body with your elbows bent and tucked in. 
    2. Next, in the middle of the movement, raise the dumbbells as you rotate your palms until they are facing forward.
    3. Continue raising the dumbbells until your arms are fully extended above you.
    4. After a pause at the top, begin to lower the dumbbells, rotating your palms towards you.

    5. Weighted Incline Prayer

    Caution: This movement requires a great deal of balance so if you lack balance or are suffering from an injury that affects your balance, use your own bodyweight without while holding onto a fixed object.

    1. Stand with your torso upright and hold one dumbbell in each hand at arm's length.
    2. Step forward with your right foot (about 2 feet or so) as you lower your body down and squat through your hips. Make sure that your left foot remains stationary and that you are maintaining your balance. Do not allow your right knee to move beyond your toes as you come down. Keep your front shin perpendicular to the ground.
    3. Using mainly the heel of your foot, drive yourself back up to the starting position.
    4. Repeat the movement for your left leg.

    6. 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.

    7. 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 directly in front of your chest.

    8. Push-Up

    1. Position yourself face-down on the ground and place your hands shoulder width apart. Keeping your back as straight as possible, push your body off the ground, through your hands.
    2. Inhale as you lower yourself downward, until your chest nearly touches the ground.
    3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.

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