Workout 37: Chest & Abs


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. 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.


3. Incline Push Up

  1. Stand facing a sturdy ottoman, bed, couch, bench, etc.
  2. 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.
  3. Keeping your body straight through the entire exercise, lower yourself down toward the furniture slowly and with control until your chest touches the furniture. 
  4. 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. Prayers

  1. Stand upright with your knees slightly bent.
  2. Place your hands together in a praying position in front of your chest. Your elbows should be pointing out to your sides and your fingers pointing ahead of you while pushing tightly against each other.
  3. Slowly move your hands outward away from your body so that your arms fully extend while still positioned together and pushing tightly against each other.
  4. To feel this movement to its highest extent, you want to be pushing your hands together as tightly as you possible. You can try putting a 5 or 10 pound weighted plate between your hands to increase the difficulty.
  5. Bring your wrists back in toward your chest.


5. Push Up

  1. Lie on the ground face down and place your hands shoulder width apart. Push your body off the ground through your hands while keeping your back as straight as possible. 
  2. Lower yourself back down until your chest nearly touches the ground as you inhale. 
  3. Exhale and press your upper body back up to the starting position while squeezing your chest, arms, and abdominal muscles.


Abs Exercises

1. Spider-Man Plank Crunch

  1. Get in plank position by placing your elbows and toes on the floor. Hold your body up off the floor in this position.
  2. Bring your right knee on the outside of your body to your right elbow. 
  3. Straighten your right leg back to the floor.
  4. Complete the same movement with your left leg and keep alternating sides.


2. Leg Lift 

  1. Lie with your back flat on the floor (or on a bench) with your legs extended in front of you.
  2. Place your hands to your sides with your palms facing down. To keep your hands down for support, you can place them under your glutes.
  3. Keep your legs fully extended and as straight as possible (it’s okay if your knees slightly bend). Hold the contraction at the top for a second.
  4. Slowly lower your legs back down to the starting position.

3. 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.

4. Plank

  1. Place your forearms on the ground with your elbows aligned beneath your shoulders. Keep your arms parallel to your body at about shoulder-width distance. (You should be in a push up position, only on your forearms rather than your hands).
  2. Ground your toes into the floor and squeeze your glutes to stabilize your body. Be careful to not to lock or hyperextend your knees.
  3. Neutralize your neck and spine by looking at a spot on the floor about a foot in front of your hands. Your head should be in line with your back. Contract your abdominals to keep yourself up and prevent your booty from sticking up.
  4. Keep your back flat and hold the position for as long as possible without compromising form.

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