Chest and Triceps
(Week 3, Strength Forge)Day Overview
This session targets the bench press to maximize strength gains, complemented by accessory movements to support triceps and chest development. The focus is on high intensity with low reps, ensuring maximal overload while maintaining proper form to prevent injury.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 3-5 reps with a load that brings you to an RPE of 9 on the first set, increasing to an RPE of 10 on the last set. Focus on explosive power off the chest and controlled bar path to maximize strength development.
Working Sets:
4
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 3 sets of 6-8 reps at an RPE of 8-9. Use moderate to heavy dumbbells, emphasizing controlled eccentric and explosive concentric to stimulate muscle growth and support the bench press.
Working Sets:
3
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• Assisted Dips
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.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 8. Focus on leaning slightly forward to emphasize chest activation, and keep the movement controlled to avoid shoulder strain.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 10-12 reps at an RPE of 8. Use a straight bar or rope, focusing on full extension and squeeze at the bottom to maximize triceps engagement.
Working Sets:
3
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• Cable Overhead Tricep Extension
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.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 8. Maintain strict form to target the long head of the triceps and support pressing strength.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-12 reps at an RPE of 8. Focus on core stability and controlled movement to enhance trunk strength for pressing power.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 30-45 seconds per set, maintaining a neutral spine and tight core to support overall stability and strength.
Working Sets:
3
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• Battle Ropes (Wave)
Stand with feet shoulder-width apart, holding one end of a battle rope in each hand with palms facing inward. Engage your core and keep your back straight. Simultaneously move your arms up and down to create alternating waves in the ropes, maintaining a rhythmic and controlled motion. Keep your elbows slightly bent and use your shoulders and arms to generate the movement. Focus on maintaining a steady breathing pattern and avoid excessive torso movement. This exercise primarily targets the shoulders, arms, and core, while also providing cardiovascular benefits.
Prescribed Sets:
Perform 3 sets of 20 seconds of alternating waves at high effort (RPE 8-9). Focus on explosive movement to develop shoulder stability and conditioning.
Working Sets:
3