Tuesday, Chest, Shoulders - Chest

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.

The Incline Bench Press is performed on a bench set to an incline angle, typically between 15 to 30 degrees. Lie back on the bench with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width apart. Unrack the barbell and lower it to your upper chest, just below the clavicle, keeping your elbows at a 45-degree angle to your body. Press the barbell back up to the starting position, fully extending your arms but not locking the elbows. Maintain a controlled motion throughout the exercise.

Sit on the machine with your back firmly against the pad. Grasp the handles with a neutral grip (palms facing each other). Keep your elbows at about a 45-degree angle to your torso. Press the handles forward and slightly upward until your arms are extended but not locked out. Slowly return to the starting position, maintaining control throughout. Keep your feet flat on the ground, chest up, and core engaged to ensure proper form and stability.

Begin by setting an incline bench to about 30-45 degrees. Lie back on the bench holding a dumbbell in each hand with a neutral grip, arms extended above your chest. Keep a slight bend in your elbows throughout the movement. Slowly lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest muscles. Focus on controlling the eccentric (lowering) phase, emphasizing slow and deliberate movement to maximize eccentric resistance. Once the dumbbells are at chest level or slightly below, reverse the movement by squeezing your chest muscles to bring the dumbbells back to the starting position. Maintain proper form by keeping your shoulders down and avoiding overextension of the elbows.

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.

Sit on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand with arms resting by your sides and palms facing inwards. Keep a slight bend in your elbows and lift the dumbbells outward and upward to shoulder height, leading with your elbows. Pause briefly at the top, then slowly lower the weights back to the starting position, maintaining control throughout. Keep your torso stationary and avoid swinging or using momentum to lift the weights.

Use a machine to press weights upward, focusing on the shoulder muscles.