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Workout 52: Chest & Biceps 


Chest Exercises

1. Stop-and-Release Push Up
  1. Starting out in a regular push-up position, hands slightly more than shoulder-width. 
  2. Engage your core and lower the body all the way to the ground in a slow, controlled movement.
  3. With your chest on the ground, lift your hands off the ground, squeezing shoulders together.
  4. Place your palms back onto the ground and complete the push up. This is one rep.
2. Cross-Over-Box Push Up
  1. Using a sturdy box or other object, get into push up position with one hand on the box and the other hand on the floor. Your hands should be shoulder-width apart.
  2. Lower yourself down as you would a typical push up, focusing on putting more of a bend in the elbow of the arm on the box than your floor-arm. The goal is to keep your chest as close to parallel with the ground as you can.
  3. Push yourself back up, place the floor-hand on the box and move the box-hand onto the floor. Once both arms have performed the push up, you’ve completed one rep. 

3. In-and-Out Push-Up

 

  1. Starting out in a regular push-up position, lower the body until the elbows are bent 90° and chest is one to two inches from the ground.
  2. Exhale, pressing up explosively so that the hands leave the ground. While in the air, bring the hands slightly in and back landing in close-grip push-up position, lowering down smoothly.
  3. Exhale, pressing up explosively so that the hands leave the ground again and widening the grip again to go back into a regular push-up.

4. Decline Push Up
  1. Begin on hands and knees, hands on the ground at shoulder-width or slightly wider (you won’t want to go wider than this or your range of motion will be severely limited).
  2. Lift one leg and position it atop a sturdy piece of furniture (bench, ottoman, etc.). Do this for the other leg. Ensure that your body is in a straight line before continuing. Pay attention to hips and buttocks and ensure that they aren’t caving or arching. Double check hand placement and ensure that arms are extended.
  3. Bend at the elbow and allow your chest to lower. You’ll find yourself looking upward slightly. This is normal, just ensure that you don’t try to compensate the movement with your back or buttocks.
  4. Push yourself back to the starting position, being careful not to lock your elbows. This is one rep.

Biceps Exercises

1. Doorway Curl
  1. Stand in a doorway, facing the doorjamb, one foot in the doorway, the other on the outside of it.
  2. With your hands positioned at chest-height, grip the doorjamb. Position your feet so they’re close to the doorjamb and in a narrow stance.
  3. Lean your body back, extending your arms. This is your starting position.
  4. Engage your biceps and slowly pull your body toward the doorjamb. When you reach the doorjamb, contract your muscle. This is one rep.

*Note: For added challenge, step closer to the doorjamb or even straddle the wall with your feet.

2. Flexing Hammer Curl
  1. Stand upright with your feet shoulder-width apart. 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 your arms directly upward. Continue to raise your arms until your biceps are fully contracted and your wrist is at shoulder-level. Focus on only moving your forearm.
  3. After a brief pause, slowly begin to lower your arms back down to the starting position.

3. Towel Curl
  1. Grab a towel or t-shirt, hold it in both hands, palms facing upward and stand with knees slightly bent, feet hip-width apart.
  2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
  3. As you continue to try to rip the towel or t-shirt, slowly curl your arms toward your body, as though you were curling a barbell.
  4. When your hands reach your chest, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise. 

4. Side-Lying Bicep Curl
  1. Lie on your right side, hips and knees flexed, cushion beneath your right elbow.
  2. Using your right hand, grasp your right thigh, just under the knee.
  3. Take your left hand and place it behind your head.
  4. Exhale. Raise your torso by flexing your elbow and your waist.
  5. Squeeze your biceps and hold this position for two counts
  6. Inhale. Lower your torso to starting position.
  7. This is one rep. Repeat for the opposite side.