Day 02 : Workout 2: Chest & Biceps


Chest Exercises

1. Flat Bench Press

Caution: In order to protect yourself, it is best to have a spotter to help you.
  1. Start by lying back on a flat bench. Use an overhand grip that is wider than your shoulder width to lift the bar from the rack. Hold it directly above you with your arms fully extended.
  2. TakeInhale and begin lowering the bar toward your chest until your elbow creates a 90° angle.
  3. After a brief pause, push the bar back to the starting position as you exhale. Focus on using your chest muscles to push up the bar.
  4. Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then slowly begin lowering the bar.

2. Decline Bench Press

Caution: In order to protect yourself, it is best to have a spotter to help you.
  1. Start by securing your legs under the brace at the bottom of the decline bench and lay down.
  2. Using an overhand medium width grip, lift the bar from the rack and hold it straight over your chest with your arms fully extended. Your arms should be perpendicular to the ground.
  3. As you inhale, lower the bar toward your chest until your elbows reach a 90° angle.
  4. Pause for a second, then use your chest muscles to push the bar back up to the starting position as you exhale. Lock your arms and squeeze your chest in at the contracted position. Hold for a second and then start to lower the bar down slowly.

3. Incline Dumbbell Press

  1. Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  3. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  6. Repeat the movement for the prescribed amount of repetitions.
  7. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

4. Flat Bench Dumbbell Fly

  1. Pick up the dumbbells, one in each hand, with your palms facing inward. Sit down on a flat bench and rest the dumbbells on your thighs.
  2. Before laying down, lift the dumbbells in front of you at shoulder width keeping your palms facing each other. To get into position, lay back and keep the dumbbells close to your chest.
  3. When you’re ready, press the dumbbells out and above you so that your arms are fully extended.
  4. 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.
  5. Once the dumbbells reach your chest level, reverse the movement while trying not to let the dumbbells touch.

Biceps Exercises

1. Preacher Curl

  1. To perform this movement you will need a preacher bench and an EZ bar. Load your desired weight onto the bar and adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when you’re seated.
  2. Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
  3. As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.

  4. As you exhale, curl the bar up until your biceps are fully contracted and the bar is at your shoulder height. Try to squeeze your biceps tightly and hold this position for a second if you can.

2. Rope Hammer Curl

  1. Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
  2. Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
  3. Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
  4. Slowly lower the rope back to the starting position.

3. 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 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.
  5. Slowly begin to lower the dumbbell back to its starting position. Avoid swinging motions at all times.
  6. Perform all reps using the same arm, then repeat this movement with your other arm.

4. Overhead Cable Curl

  1. To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.
  2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.
  3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder width apart.
  4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.
  5. Lower your forearms back to the starting position while keeping your entire body stationary.