Chest, Shoulders, Triceps

Sit in a chest press machine, push handles forward until arms are extended.

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.

triceps pushdown with straight bar

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

To perform decline bench tricep dips, position yourself on a decline bench with your hands gripping the edge behind you, shoulder-width apart. Keep your legs extended and heels resting on the bench or on the ground depending on the setup. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground. Push through your palms to straighten your arms and return to the starting position. Maintain a controlled motion throughout, avoiding shoulder shrugging or excessive swinging. This exercise primarily targets the triceps, with secondary engagement of the chest and shoulders.