Workout Wednesday: Chest & Back
Looks like Christmas is coming a little early this year! Do all exercises for 12 reps and 3-4 sets, 60 second rest between sets :)
It is important to adjust seat height for the incline bench exercises so that the exercises are impacting the upper chest more than shoulders.
It is important to adjust seat height for the incline bench exercises so that the exercises are impacting the upper chest more than shoulders.
1. Incline dumbbell fly press
2. Incline bench to arm dumbbell rows
3. Wide grip lat pulldown
4. Decline cable fly
3. Wide grip lat pulldown
4. Decline cable fly
5. Incline bench press
6. Single arm dumbbell row
7. Close grip lat pulldown
8. Dumbbell flat bench press
9. Wide grip seated row
10. T-bar close grip
*The chest muscle is actually two separate muscles: the sternal (lower) head, which is activated during flat and decline bench, and the clavicular (upper) head, which works in the incline bench. The angle of the incline bench and the height of the seat affects recruitment of the anterior deltoids AKA bonus shoulder workout!
*The chest muscle is actually two separate muscles: the sternal (lower) head, which is activated during flat and decline bench, and the clavicular (upper) head, which works in the incline bench. The angle of the incline bench and the height of the seat affects recruitment of the anterior deltoids AKA bonus shoulder workout!
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