Workout 37: Chest & Biceps  


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.  Lie back on an incline bench. Make sure the bench is adjusted to between 15 and 30 degrees on an incline. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Your grip should be where your elbows make a 90-degree angle.
  2. Using a shoulder-width grip, wrap your fingers around the bar with your palms facing away from you. Lift the bar up from the rack and hold it straight over you with your arms locked.
  3. As you breathe in, come down slowly until the bar is an inch away from your chest. You want the bar to be in line with your upper chest the whole time. Your arms should be at a 45-degree angle and tucked into your sides.
  4. Hold this position for one count at the bottom of this movement and, with one big exhale, push the bar back up to your starting position. Lock your arms, hold, and come down slowly.

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 directly in front of your chest.

4. 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.

Bicep Exercises


1. Ez Bar Curl

  1. Stand with your feet shoulder-width apart, knees slightly bent.
  2. Hold an EZ-bar in an underhand grip with your arms extended and then curl the bar up towards your chest, keeping your elbows in to your sides.

2. Alternating Dumbbell Curl

  1. Grab a dumbbell in each hand. 
  2. Curl the dumbbell with one hand while keeping your elbow completely still and by your side. 
  3. At the peak of the movement, when your hand is next to your shoulder, squeeze, and then slowly allow your arm to return. 
  4. Do it with the other arm. 
  5. Repeat!

3. Zottman Curl

  1. 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.
  2. 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.
  3. 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.
  4. With this overhand grip, slowly lower the dumbbells back down.
  5. As the dumbbells approach your thighs, rotate your wrists to return to your original grip with your palms facing inward towards your body.

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.