WGBJ 3 - Workout 6 – Habit Nest

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    WGBJ 3 - Workout 6

    Workout 6: Chest & Abs  

    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. 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. Flat Bench Dummbell Fly 

    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. 

    Abs Exercises

    1. Standing Oblique Cable Crunch 

    1. Start off standing with your side next to a high pulley cable machine with a grip attachment connected to the machine.
    2. Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side.
    3. Slowly pull down with the arm grasping the cable with your obliques until you feel a stretch in your abs.
    4. Return back to the starting position and repeat. Only when you’re done with one side, move to the opposite side. 
    5. Repeat!

    2. Bicycle Crunch 

    1. Lie flat with your lower back pressed to the ground. Place your hands behind your head slightly above your neck. Lift your shoulders into a crunch position.
    2. Raise yours legs so that your thighs are perpendicular to the ground and your shins parallel to the ground.
    3. Simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg while pulling in the knee of the left leg. 
    4. Bring your right elbow close to your left knee by crunching to the side. Then crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee. 
    5. Alternate sides.

    3. V-Up 

    1. Lie straight on your back with your legs together and your arms together, straight above your head.
    2. In one motion, raise your legs off the floor while keeping them straight. Also raise your torso and hands to meet your legs in the middle of your body.  
    3. Repeat!

    4. Russian Twist 

    1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
    2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you, perpendicular to your torso and with the hands clasped. This is the starting position.
    3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
    4. Hold the contraction for a second and exhale, moving back to the starting position. Now, move to the opposite side, performing the same techniques you applied to the right side.
    5. Repeat for 10-20 reps per side.

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