Workout 58: 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 Dumbbell Fly

  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.

3. Cable Fly

  1. Find a cable tower and set both pulleys at shoulder-height.
  2. Grab the handles, and bring the two handles together by contracting the chest, as if you were hugging a tree. Keep your arms very slightly bent, without further bending your elbow as you bring your arms together.  Your arms should not bend as you do the movement, but they should be very slightly bent throughout.  
  3. Slowly reverse the movement back to the starting position.  
  4. Repeat for the desired number of repetitions.

4. Dumbbell Around The World

  1. Start off laying flat down on an incline bench, holding a dumbbell in each hand next to your thighs with palms facing up.
  2. Take the dumbbells and create a semi-circle by rotating them up over your head with the motion staying parallel.
  3. Return back to the starting position. 
  4. Repeat this exercise for as many repetitions as needed.


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.