💥 Workout on the Week | Chest & Triceps
✅ Training your chest shouldn’t be a futile exercise of boring monotony.
✅ If you’re boring and don’t want to experience truly massive gains, feel free to rep through endless standard bench press sets until your back fuses with the bench. You might get better at that one exercise — but you’re spurning all of the potential benefits that other moves could offer.
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Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks.
🔥 Reverse-Grip Dumbbell Press
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The reverse grip press will power gains in your upper chest. Doing it on an incline press offers even more benefits.
For extra work, start with a standard grip, then rotate as you lift as you would while performing an Arnold press.
✅ Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands facing you, positioned at your pecs. Keep your chest strong, with a natural arch in the lower back.
Press the weights up with both hands, pausing for a moment at the top of the movement. Lower the weight back down to your chest on a three count, then pause for a full count, stretching your chest.
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🔥 Batwing Fly
Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.
✅ Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.
Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.
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🔥 Batwing Fly
Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.
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✅ Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.
Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.
🚨 Best Triceps Exercises For Bigger
For really big arms, stop listening to the bro science and take a break from the preacher curl bench. For true gains and size, you need to cut back on your biceps, believe it or not, and concentrate on your triceps. Your squat rack-hogging, curl-head buddy might not want to hear it, but it’s the truth, right down to the basic anatomy of your arm.
🔥 EZ Bar Skull Crushers
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