Saturday - Chest, Back, Shoulders

barbell bench press

The Hex Press is performed lying on a bench with a pair of dumbbells held together at arm's length above the chest, palms facing each other. Lower the dumbbells in a controlled manner, keeping them pressed together throughout the movement, until they are near the chest. Push the dumbbells back up to the starting position, maintaining the press-together grip. Keep your elbows slightly bent and stable, avoiding flaring out or excessive movement. Focus on squeezing the chest muscles as you press, and maintain a controlled tempo to maximize muscle engagement and safety.

Lie flat on a bench with a dumbbell in each hand, palms facing each other. Keep a slight bend in your elbows throughout the movement. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Keep your shoulders stable and avoid shrugging. Then, bring the dumbbells back together above your chest by squeezing your pectoral muscles, maintaining control throughout. Focus on a slow, controlled motion to maximize muscle engagement and prevent injury.

Begin by attaching a handle to a high pulley station. Stand facing the machine with feet shoulder-width apart. Grasp the handle with one hand, palm facing inward. Keep your torso upright and core engaged. Pull the handle down towards your shoulder or hip, focusing on squeezing your back muscles, particularly the latissimus dorsi. Maintain isometric tension by holding the contraction at the bottom of the movement for a few seconds before slowly returning to the starting position. Keep your elbow close to your body throughout the movement and avoid using momentum. Repeat for the desired reps and switch arms.

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.

Sit on a bench or chair with a cable machine set at face level. Attach a rope handle to the cable. Grasp the ends of the rope with both hands, palms facing each other. Keep your back straight and core engaged. Pull the rope towards your face, spreading your hands apart and leading with your elbows, which should flare out to the sides. Focus on squeezing the rear deltoids and upper back muscles as you pull. Slowly extend your arms back to the starting position, maintaining control throughout the movement. Keep your shoulders down and avoid shrugging.

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Keep a slight bend in your elbows and lift the dumbbells outward and upward to shoulder height, squeezing your rear deltoids. Lower the weights slowly back to the starting position. Maintain a controlled movement throughout, avoiding swinging or using momentum.

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.