Chest, Shoulders, Triceps (Repeat)

Lie flat on a bench with a dumbbell in each hand, held at chest level with palms facing forward. Keep your feet flat on the ground and engage your core. Press the dumbbells upward until your arms are fully extended, ensuring the weights stay in line with your chest. Lower the dumbbells slowly back to the starting position, maintaining control throughout. Keep your elbows at about a 75-degree angle during the movement to reduce shoulder strain. Maintain a neutral spine and avoid arching your back excessively.

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

Stand on the assisted dip machine and grip the handles with your palms facing inward. Step onto the foot platform to support your body weight, reducing the load. Keep your torso upright and elbows close to your sides. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Push through your palms to extend your elbows and return to the starting position. Maintain a controlled movement throughout, keeping your core engaged and avoiding excessive swinging or leaning forward.

Stand with feet shoulder-width apart, holding dumbbells or a plate with an overhand grip. Keep your arms straight but not locked, and lift the weights in front of you to shoulder height, maintaining a slight bend in the elbows. Keep your core engaged and avoid using momentum; lift in a controlled manner. Lower the weights back to the starting position slowly. Focus on lifting with your shoulder muscles, specifically targeting the anterior deltoids. Keep your shoulders down and avoid shrugging during the movement.

Stand upright with a slight bend at the hips, keeping your back flat and core engaged. Hold a handle attached to a low pulley cable with your elbow bent at approximately 90 degrees, close to your torso. Keep your elbow stationary as you extend your arm backward, straightening it fully while squeezing the triceps. Pause briefly at the fully extended position, then slowly return to the starting position. Maintain control throughout the movement, avoiding any swinging or using momentum. Keep your shoulders stable and avoid shrugging during the exercise.

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.

Sit on the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended forward. Keep your back flat against the pad and your feet flat on the floor. Pull the handles outward and backward, squeezing your rear shoulder muscles as you bring your arms apart. Maintain a controlled motion, avoiding using momentum, and slowly return to the starting position. Keep your movements smooth and focus on engaging the rear deltoids throughout the exercise.

Hold a plank position on your forearms to engage the core muscles.