Chest, Shoulders, Triceps (Repeat)

Lie flat on a bench with feet firmly on the ground. Grip the barbell slightly wider than shoulder-width apart. Unrack the bar and lower it slowly to your chest, keeping elbows at about a 75-90 degree angle. Press the bar upward until arms are fully extended, ensuring controlled movement and proper breathing. Keep your back flat against the bench and avoid arching excessively. Maintain a steady pace and focus on engaging the chest muscles throughout the movement.

Start by sitting on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body and elbows bent. As you press the dumbbells overhead, rotate your palms outward so they face forward at the top of the movement. Lower the weights back to the starting position while rotating your palms inward. Keep your core engaged and avoid overarching your lower back. Maintain a controlled tempo throughout the movement, ensuring proper alignment and avoiding any jerky motions.

Perform a bench press with a narrow grip to emphasize the triceps.

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.

triceps pushdown with straight bar

Stand upright holding a weight plate with both hands, palms facing down or inward. Keep your arms straight and lift the plate in front of you to shoulder height, ensuring your elbows are slightly bent. Pause briefly at the top, then slowly lower the plate back to the starting position. Maintain a controlled motion throughout, avoiding swinging or using momentum. This exercise primarily targets the anterior deltoids (front shoulder muscles) and also engages the upper chest and traps to a lesser extent.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.