Chest, Shoulders, Triceps (Second Session)

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.

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

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.

cable face pull with external rotation

Lower and raise your body using parallel bars to work the triceps and chest.

Stand facing a cable machine with a high pulley and attach a rope handle. Grasp the rope with both hands, palms facing each other. Keep your elbows tucked in close to your sides and your upper arms stationary. Pull down by extending your elbows, spreading the rope apart at the bottom of the movement, and fully extend your arms. Control the movement back to the starting position, maintaining tension in the triceps throughout. Keep your torso upright and avoid using momentum or leaning forward. Focus on squeezing the triceps at the bottom of each rep.