When the bar just touches your chest, press back up explosively, driving the weight away from you until your arms are almost completely straightened. Keep your wrists aligned with your elbows and your elbows out to your sides at roughly a 45-degree angle. With enough weight to limit you to 4 to 6 repetitions loaded onto the bar, unrack the bar and slowly lower it toward your chest. This will enable you to better stretch and engage the muscle fibers in your chest for better overall strength and impact. Additionally, retract your shoulder blades by squeezing them together. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart.īe sure to maintain five points of contact at all times: Each foot on the floor, and your hips, shoulders, and head on the bench. To perform the Bench Press, lie face up on a bench press bench with your feet flat on the floor. Workout 1: Chest and Triceps Exercise 1 – Bench PressĪnterior Deltoid (Delt, Front Shoulder), Triceps Brachii (Triceps, Rear Upper Arm) When you’ve finished with Week 12, you should not only be leaner, stronger, and bigger than you were at the start of Beginner to Advanced, you should also be ready to tackle any of the dozens of featured workouts and other programs I’ve designed to help you achieve your goals and reach for your true potential as an advanced lifter. To make things even more challenging, in Phase 4 rest times will also change for high-rep exercises, dropping from 2-3 minutes down to just 1 minute between sets. Weight will increase or decrease depending on the exercise, as was the case in previous phases of the program. This 4-day split-composed of chest and triceps, back and biceps, legs, and shoulder and trap workouts-will have you adding even more exercises to each muscle group. In the final 3 weeks of the program, you’ll return to training 4 days per week.
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