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Arms & Chest!

Arms & Chest!

 

The exercises shown in this video clip are:


Dumbbell Bench Press:

When performing this workout, I usually use a 65lb dumbbell's, sometimes 55lbs. Depending on how my chest and arms feel that day. 

  • Sitting down on the bench with the dumbbells resting on my lower thigh. I kick the weights to my shoulders and lie back. This exercise, I do 3 reps of 10-15. 
  • Squeezing and contracting my chest every time I raise the dumbbells up, over my head. The harder I squeeze at the top and the slower I go. The more define my chest gets. 

Incline Dumbbell Bench Press: 

This exercise is my FAVORITE! It works out my entire chest and it really helps with increasing my chest size. 

  • Adjusting the bench to a 30-45 degree angle, and still using the same 65-55lb Dumbbells and the same motion. Squeezing and contracting my chest when raising the dumbbells over my head. Which is highly important, and helps with that " pump "! When performing this exercise; the name of the game is " take your time" and go heavy. The heavier and slower you go, the more you will actually hit and irritate the muscle. You'll feel it grow!
  • Remember that you want to leave the gym sore, if you do not leave the gym feeling like your arms are about to fall off and onto the floor. You are not going hard enough! 

Barbell Bench Press:

Next, in the video, I take my workout to the Barbell MACHINE. I switch back and forth with these exercises on certain days. One day I may do either or, but if I am looking to get a really good workout in. I do both of them within the same day back-to-back. (No Drake!)

When performing Barbell Press, I can lift anywhere from 150lb - 200Lbs. Also, when performing barbell press, I do 3 reps of 10-12 ( also depending on how my chest and arms are feeling that day ).  

  • Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  • After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

Incline Barbell Press:

  • Again adjusting the bench that I once was laying flat on, to 35-40 degrees to perform this exercise. The repetition will also be 3 sets 10-12, lifting 150-200Lbs. 

The last main exercise that is performed in this clip is:

Decline Barbell Press:

When trying to obtain a bigger chest, you want to make sure you are hitting every muscle, and every spot possible within your chest. Decline Barbell press has to be another one of my favorite chest exercises. After I am finished with this workout, my chest feels and looks like I just got a boob job. Decline barbell press helps with the " under boob " part of your chest.

  • Secure your legs at the end of the decline bench and slowly lay down on the bench.

  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.

  • As you breathe in, come down slowly until you feel the bar on your lower chest.

  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).

With this exercise, you want to switch benches, in your gym, there should be a slanted bench. Where your head and legs are elevated. Your legs are up in the air, while your head is more so close to the ground.

I position the bench right under the Barbell, to where the bar falls right under my chest, making slight contact with my nipples when it is lowered. Just like the rest of the exercises, I do 3 reps of 12-15 sets. And you will soon come to know I keep the same repetitions and sets for all my workouts.

The other exercises that are shown in this video, that I did not go in depth about are:

  • Shoulder Shrugs
  • Barbell Curls
  • Dumbbell Mid Back T


Before you pick up any size dumbbell, jump rope, etc. Please stretch, stretching is so important before, during and after weight training.  Hope these help someone :)

- WardBody

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