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.

Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward or sit on a bench with back support. Keep your core engaged and chest up. Press the weights overhead by extending your arms fully, ensuring elbows are slightly in front of the body. Lower the weights back to shoulder level with control, maintaining proper alignment and avoiding arching the lower back. Keep movements smooth and controlled throughout. Use cues like 'press up', 'keep elbows slightly forward', and 'avoid shrugging shoulders' to maintain proper form.

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.

Lie on a flat bench with your feet flat on the ground. Hold an EZ curl bar with an overhand grip, hands shoulder-width apart. Keep your elbows stationary and close to your head as you lower the bar toward your forehead by bending your elbows. Maintain control and avoid flaring your elbows. Once the bar is near your forehead, extend your elbows to return to the starting position. Keep your upper arms stationary throughout the movement to focus on 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.

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.

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