Workout 12: Chest & Biceps
1. Floor Press
- Lie down on the floor (or flat bench) with a dumbbell in each hand resting perpendicular, on top of your thighs, palms facing one another.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder-width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle.
- Use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.
2. Decline Floor Press
- Lie on your back with a dumbbell in each hand, palms facing away from you.
- Lift your hips off of the floor, engaging your glutes and hamstrings to form a “bridge.”
- Push the dumbbells upward. Squeeze your pectoral muscles at the top of the movement.
- Lower the dumbbells back toward the ground, but maintain your glute bridge for the entire set.
3. Incline Push Up
- Stand facing a sturdy ottoman, bed, couch, bench, etc.
- Position your hands on the edge of the furniture, slightly more than shoulder-width apart, ensuring that your elbows are not locked in place. Step your feet back until your back is straight and you are resting on the balls of your feet. This is your starting position.
- Keeping your body straight through the entire exercise, lower yourself down toward the furniture slowly and with control until your chest touches the furniture.
- Push your body upward, away from the furniture until you reach the original position. Do this to failure for each set.
*Try different heights of furniture for variety and to utilize slightly different muscles each time.
4. Dumbbell Fly
- Before laying down, lift the dumbbells in front of you at shoulder width keeping your palms facing each other. To get into position, sit on the ball and roll your back along the ball until your mid-and-upper back are supported and your thighs and legs form a 90-degree angle to the floor, and keep the dumbbells close to your chest.
- When you’re ready, press the dumbbells out and above you so that your arms are fully extended.
- 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.
Once the dumbbells reach your chest level, reverse the movement while trying not to let the dumbbells touch.
*This can also be performed on the floor, a sturdy ottoman or coffee table, or bench.
1. Seated Dumbbell Curl
- Sit on a bench with a back support and place your feet shoulder-width apart. Take a deep breath before beginning. Sit up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing inward.
- Curl the weights while contracting your biceps so that your palms are facing backwards. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder-level. Try to hold the contracted position for a brief pause as you squeeze your biceps. Make sure to keep your upper arms and elbows stationary through the movement; your forearms should be the only part moving during this exercise.
- Slowly begin to lower the dumbbells back to the starting position.
2. Zottman Curl
- 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.
- 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.
- 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.
- With this overhand grip, slowly lower the dumbbells back down.
- As the dumbbells approach your thighs, rotate your wrists to return to your original grip with your palms facing inward towards your body.
3. Dumbbell Hammer Curl
- 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.
- 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.
- After a brief pause, slowly begin to lower the dumbbells back down to the starting position.
4. Concentration Curl
- Sit at the end of a bench and place one dumbbell in front of you between your legs. Keep your legs spread apart, your knees bent, your back straight, and your feet on the ground.
- Use your right arm to pick up the dumbbell. Place the back of your arm against the inside of your same-sided thigh.
- Begin with the the palm of your hand facing away from your thigh. Keep your arm extended and the dumbbell slightly above the ground.
- Make sure that your upper arm remains stationary as you contract your biceps and curl the dumbbell toward your opposite-sided pec. Continue the movement until the dumbbell is at shoulder-level. Remember, only the forearms should move.