Workout 2: Chest & Biceps
Chest Exercises
1. Flat Bench Press
Caution: In order to protect yourself, it is best to have a spotter help you.
- 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.
- Inhale and begin lowering the bar toward your chest until your elbow creates a 90° angle.
- 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.
- 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.
- 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.
- 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.
- 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.
- Once the dumbbells reach your chest level, reverse the movement while trying not to let the dumbbells touch.
3. 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.
- Stand with your torso upright and hold one dumbbell in each hand at arm's length.
- 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.
- Using mainly the heel of your foot, drive yourself back up to the starting position.
- Repeat the movement for your left leg.
- Start off laying flat down on an incline bench, holding a dumbbell in each hand next to your thighs with palms facing up.
- Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel.
- Return back to the starting position.
- Repeat this exercise for as many repetitions as needed.
Biceps Exercises
- To perform this movement, you will need a preacher bench and an EZ bar. Load your desired weight onto the bar and adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when you’re seated.
- Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
- As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.
- As you exhale, curl the bar up until your biceps are fully contracted and the bar is at your shoulder height. Try to squeeze your biceps tightly and hold this position for a second if you can.
- Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms extended along your sides. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
- Keep your upper arm stationary as you contract your biceps and curl the dumbbells directly upward. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbell is at shoulder-level. Focus on only moving your forearm.
- After a brief pause, slowly begin to lower the dumbbells back down to the starting position.
- Sit at the end of a bench and place one dumbbell in front of you between your legs. Keep your legs spread apart, your knees bent, your back straight, and your feet on the ground.
- Use your right arm to pick up the dumbbell. Place the back of your arm against the inside of your same-sided thigh.
- Begin with the the palm of your hand facing away from your thigh. Keep your arm extended and the dumbbell slightly above the ground.
- Make sure that your upper arm remains stationary as you contract your biceps and curl the dumbbell toward your opposite-sided pec. Continue the movement until the dumbbell is at shoulder-level. Remember, only the forearms should move.
- Slowly begin to lower the dumbbell back to its starting position. Avoid swinging motions at all times.
- Perform all reps using the same arm, then repeat this movement with your other arm.
4. Zottman Curl
- Stand upright with a dumbbell in each of your hands at arm's length. Your elbows should be tucked in close to your torso. Make sure your palms are facing your body before beginning the movement.
- Contract your biceps as you curl the dumbbells upward; only your forearms should be moving. As you curl up, rotate your wrists so that your palms are facing upward, like in an underhand grip. Continue this movement until the dumbbells are at your shoulder-level.
- Try to hold the contracted position for a second while sweeping your biceps. Then, in the contracted position, rotate your wrists again until you your palms are facing down, like in an overhand grip.
- With this overhand grip, slowly lower the dumbbells back down.
- As the dumbbells approach your thighs, rotate your wrists to return to your original grip with your palms facing inward towards your body.
