Chest, Shoulders, Triceps (Second Session)

incline dumbbell bench press

Rotate your arms during the press to target all heads of the shoulder muscle.

Sit on the assisted dip machine seat and grasp the handles with your palms facing inward. Step onto the foot platform to set the assistance level. Keep your torso upright and core engaged. Push down through your palms to extend your elbows and lift your body upward, focusing on activating your triceps. Lower your body by bending your elbows until your upper arms are parallel to the floor, maintaining control and proper form. Push back up to the starting position by straightening your arms, avoiding locking out the elbows at the top. Keep your shoulders stable and avoid shrugging during the movement.

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 the Cable Overhead Tricep Extension, start by attaching a rope or straight bar to the high pulley of a cable machine. Stand facing away from the machine and grasp the attachment with both hands, arms extended overhead. Your elbows should be close to your head, and your palms should be facing forward. Slowly lower the attachment behind your head by bending your elbows, keeping your upper arms stationary. Once your forearms are parallel to the ground or slightly below, extend your arms back to the starting position by straightening your elbows. Ensure to maintain a controlled movement throughout the exercise to effectively target the triceps.