Workout 22: Chest & Biceps 

Chest Exercises

1. Floor Press

  1. 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.
  2. 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.
  3. 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. 
  4. 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. In and Out Push Up

  1. Place your hands slightly wider than shoulder-width apart and place your toes on the floor while face down.
  2. Keep your body in a straight line from your shoulders to your feet and keep your abs and butt engaged.
  3. Lower yourself by bending your elbows until your chest almost touches the floor.
  4. Forcefully drive through the palms of your hands to push yourself back up off the ground landing in the starting position with your hands wider than shoulder width.
  5. Lower yourself by bending your elbows until your chest almost touches the floor.
  6. Forcefully drive through the palms of your hands to push yourslf back up off the ground landing with your hands in the starting positio.
  7. Repeat steps 3 - 6.

3. Dumbbell Fly

  1. 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. 
  2. When you’re ready, press the dumbbells out and above you so that your arms are fully extended.
  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.
    *This can also be performed on the floor, a sturdy ottoman or coffee table, or bench.


4. Decline Floor Press

  1. Lie on your back with a dumbbell in each hand, palms facing away from you.
  2. Lift your hips off of the floor, engaging your glutes and hamstrings to form a “bridge.”
  3. Push the dumbbells upward. Squeeze your pectoral muscles at the top of the movement.
  4. Lower the dumbbells back toward the ground, but maintain your glute bridge for the entire set.

Biceps Exercises

1. Seated Dumbbell Curl 

  1. 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.
  2. 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.
  3. Slowly begin to lower the dumbbells back to the starting position. 


2. Dumbbell Hammer Curl 

  1. 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.
  2. 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.
  3. After a brief pause, slowly begin to lower the dumbbells back down to the starting position.


3. 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 this with the other arm. 
  5. Repeat!



4. Concentration Curl

  1. 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.
  2. Use your right arm to pick up the dumbbell. Place the back of your arm against the inside of your same-sided thigh.
  3. Begin with the the palm of your hand facing away from your thigh. Keep your arm extended and the dumbbell slightly above the ground. 
  4. 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.