WGBJ 1 - Workout 22 – Habit Nest

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    WGBJ 1 - Workout 22

    Workout 22: Chest & Biceps

    Chest Exercises

    1. Flat Bench Press

    1. Pick up the dumbbells, one in each hand, with your palms facing inward. Sit down on a flat bench and rest the dumbbells on your thighs.
    2. Before laying down, lift the dumbbells in front of you at shoulder width keeping your palms facing each other. To get into position, lay back and keep the dumbbells close to your chest.
    3. When you’re ready, press the dumbbells out and above you so that your arms are fully extended.
    4. 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.
    5. Once the dumbbells reach your chest level, reverse the movement while trying not to let the dumbbells touch.

    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. 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.

    4. Cable Fly

    1. Place the pulleys on a high position above your head and select the same resistance for each side’s handle.
    2. Stand between both pulleys and move one foot slightly forward. With an overhand grip, pull your arms together in front of you. Your torso should be leaning slightly forward from your waist.
    3. With a slight bend in your elbows, extend your arms into a wide arc until you feel a stretch in your chest. Your arms and torso should remain stationary.
    4. Using the same arc of motion, return your arms back to the starting position.
    5. Hold for a second at the starting position and repeat the movement.

    Biceps Exercises

    1. Preacher Curl

    1. 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.
    2. Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
    3. As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched. 

    4. 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.

    2. Hammer Curl

    1. 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.
    2. 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.
    3. After a brief pause, slowly begin to lower the dumbbells back down to the starting position.

    3. Overhead Cable Curl

    1. To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.
    2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.
    3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder width apart.
    4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.
    5. Lower your forearms back to the starting position while keeping your entire body stationary.

    4. Rope Hammer Curl

    1. Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
    2. Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
    3. Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
    4. Slowly lower the rope back to the starting position.
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