4-Week Bigger Chest Specialization Program: Progression Cycle 10
A four-week chest specialization block balancing heavy pressing, controlled volume, back work and recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Chest Strength
Chest Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Kneeling Wide Push-Up
The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.
Muscle focus
Step-by-step cues
- Start by kneeling on the floor with your hands placed wider than shoulder-width apart.
- Keep your body straight from your knees to your head, engaging your core.
- Lower your chest towards the floor by bending your elbows outwards.
- Stop when your chest is just above the ground, then push back up to the starting position.
- Maintain a steady pace and controlled movement throughout the exercise.
Technical tips
- Ensure your hands are placed wider than shoulder-width to target the chest effectively.
- Engage your core to maintain a straight line from knees to head.
- Focus on controlled movements; avoid letting gravity do the work during the descent.
- Keep elbows slightly bent at the top of the movement to maintain tension in the muscles.
- Breathe in as you lower your body and exhale as you push back up.
Machine Chest Press Hammer Grip
The Machine Chest Press Hammer Grip is a resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you are seated.
- Sit down and firmly plant your feet on the floor, shoulder-width apart.
- Grasp the handles with a neutral grip (palms facing each other).
- Keep your back pressed against the seat and engage your core.
- Press the handles forward by extending your arms fully without locking your elbows.
- Pause briefly at full extension, then slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your seat is adjusted correctly to maintain proper form and prevent injury.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on a slow and controlled movement throughout the exercise.
- Avoid locking your elbows at full extension to keep tension on the muscles.
- Engage your core to stabilize your body during the press.
- Exhale as you press forward and inhale as you return to the starting position.
Cable Triceps Pushdown
The Cable Triceps Pushdown is an isolation exercise targeting the triceps brachii, primarily focusing on the lateral and long heads. It is performed using a cable machine with a straight bar, V-bar, or rope attachment. This exercise helps in building strength and size in the triceps, contributing to overall upper body development.
Muscle focus
Step-by-step cues
- Attach a straight bar or rope to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Grasp the attachment with an overhand grip (palms facing down) at shoulder width.
- Keep your elbows close to your sides and forearms parallel to the floor.
- Engage your core and keep your back straight throughout the movement.
- Push the bar or rope down by extending your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Slowly return to the starting position with control, allowing your forearms to come back to parallel with the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
- Keep your elbows stationary and close to your body to maximize triceps engagement.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on squeezing the triceps at the bottom of each repetition for maximum contraction.
- Avoid using momentum; control both the downward and upward phases of the movement.
- Experiment with different attachments (straight bar, V-bar, rope) to target different parts of the triceps.
Smith Bench Press
The Smith Bench Press is a variation of the traditional bench press performed using a Smith machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. The Smith machine provides a guided bar path, which can help stabilize the movement and focus on muscle engagement.
Muscle focus
Step-by-step cues
- Set the bench to a flat position under the Smith machine bar.
- Lie back on the bench with your eyes directly under the bar.
- Grip the bar slightly wider than shoulder-width apart.
- Unrack the bar by rotating your wrists to release it from the safety hooks.
- Lower the bar slowly to your mid-chest, keeping your elbows at about a 45-degree angle to your body.
- Press the bar back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions.
- After completing your set, rotate your wrists to re-engage the safety hooks and rack the bar.
Technical tips
- Ensure your feet are flat on the floor for stability throughout the exercise.
- Keep your core engaged to maintain proper form and support your lower back.
- Focus on controlled movements; avoid bouncing the bar off your chest.
- Adjust the bench position so that when you lower the bar, it touches just above your sternum.
- Use a spotter if lifting heavy weights or when attempting new personal records.
- Warm up properly before starting with lighter weights to prepare your muscles and joints.
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major. It involves pressing a weight plate while keeping constant tension in the chest, promoting muscle engagement and growth. This exercise is performed standing, which also engages the core for stability.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Hold a weight plate between your palms at chest level, keeping your elbows bent and close to your body.
- Press your palms together to squeeze the weight plate, engaging your chest muscles.
- Extend your arms forward slowly until they are fully extended in front of you, keeping the plate squeezed tightly.
- Pause briefly at full extension, maintaining tension in your chest.
- Slowly bring the weight plate back to the starting position at chest level while maintaining pressure on the plate.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing the weight plate throughout the movement to maximize chest engagement.
- Keep your core tight to maintain balance and prevent unnecessary movement.
- Avoid locking your elbows at full extension to keep constant tension on your chest muscles.
- Start with a lighter weight to master the form before progressing to heavier plates.
- Breathe out as you press the plate forward and inhale as you return to the starting position.
One-Arm Triceps Cable Pushdown
The One-Arm Triceps Cable Pushdown is an isolation exercise targeting the triceps brachii muscle. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance arm symmetry.
Muscle focus
Step-by-step cues
- Attach a single handle to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
- Position your upper arm close to your body and keep your elbow fixed at your side.
- Exhale and push the handle down by extending your elbow until your arm is fully straightened.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Inhale and slowly return to the starting position with control, allowing your elbow to bend.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Keep your core engaged and maintain a slight bend in your knees for stability.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Ensure your wrist remains neutral throughout the exercise to prevent strain.
- Concentrate on squeezing the triceps at the bottom of each repetition for optimal contraction.
- Perform the exercise in front of a mirror if possible to monitor form and prevent elbow flare.
Tuesday
Recovery Walk
Walk for 30-45 minutes and perform gentle shoulder mobility.
Wednesday
Back and Legs Support
Back and Legs Support muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Trap Bar Shrugs
Trap Bar Shrugs are an exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
Muscle focus
Step-by-step cues
- Stand inside the trap bar with your feet shoulder-width apart.
- Bend your knees slightly and grasp the handles with a neutral grip.
- Keep your back straight and chest up as you stand tall with the trap bar.
- Engage your core and pull your shoulders up towards your ears in a shrugging motion.
- Hold the contraction at the top for a moment, then slowly lower your shoulders back down.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on lifting with your shoulders rather than using momentum.
- Keep your elbows slightly bent but fixed throughout the movement.
- Avoid rolling your shoulders; lift them straight up and down.
- Maintain a neutral spine to prevent lower back strain.
- Exhale as you lift your shoulders and inhale as you lower them.
- Start with a lighter weight to ensure proper form before increasing resistance.
Pin Squat
The Pin Squat is a variation of the traditional squat where the barbell is lifted from a set of safety pins or supports within a power rack. This exercise focuses on building strength and power by eliminating the stretch reflex, forcing the lifter to generate force from a dead stop. It is particularly useful for improving sticking points in the squat and enhancing overall squat performance.
Muscle focus
Step-by-step cues
- Set the safety pins in a power rack at the desired height, typically at or just below parallel to your squat depth.
- Position the barbell on the pins and load it with an appropriate weight.
- Stand under the bar with your feet shoulder-width apart and position it across your upper back, ensuring it is centered.
- Grip the bar firmly with your hands slightly wider than shoulder-width apart.
- Engage your core, retract your shoulder blades, and maintain a neutral spine.
- Lift the bar off the pins by driving through your heels and extending your hips and knees simultaneously.
- Pause briefly at the top, then lower the bar back to the pins by bending your hips and knees, maintaining control throughout.
- Ensure that each rep starts from a dead stop on the pins to maximize effectiveness.
Technical tips
- Focus on maintaining a strong core throughout the movement to protect your lower back.
- Use a controlled tempo when lowering the bar to ensure proper form and reduce injury risk.
- Start with a lighter weight to master technique before progressing to heavier loads.
- Ensure that your knees track over your toes to avoid unnecessary strain on the joints.
- Experiment with different pin heights to target specific weaknesses in your squat.
Toe Touches
Toe Touches are a core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended straight up towards the ceiling.
- Keep your arms extended straight above your chest, palms facing each other.
- Engage your core by drawing your belly button towards your spine.
- Exhale and lift your shoulders off the mat, reaching your fingertips towards your toes.
- Hold the top position briefly, ensuring maximum contraction of the abdominal muscles.
- Inhale and slowly lower your shoulders back to the mat, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your lower back pressed against the mat throughout the exercise to prevent strain.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or shoulders.
- Maintain a steady and controlled movement; avoid using momentum to reach higher.
- If you find it difficult to keep legs straight, slightly bend them but ensure they remain elevated.
- Breathe out as you reach up and breathe in as you return to the starting position.
Cable Seated Row Neutral Grip
The Cable Seated Row Neutral Grip is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms as secondary muscles. This exercise is performed using a cable machine with a neutral grip attachment, allowing for a natural hand position that reduces strain on the wrists.
Muscle focus
Step-by-step cues
- Sit on the cable row machine with your feet firmly placed on the foot platform and knees slightly bent.
- Grasp the neutral grip handle with both hands, palms facing each other.
- Keep your back straight and chest up as you lean slightly forward to extend your arms fully.
- Pull the handle towards your torso by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handle reaches your abdomen, ensuring your back remains straight.
- Slowly extend your arms back to the starting position while maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight back throughout the movement to avoid lower back strain.
- Focus on squeezing your shoulder blades together at the peak of the contraction.
- Avoid using momentum; control the weight during both pulling and releasing phases.
- Keep your elbows close to your body to maximize engagement of the back muscles.
- Breathe out as you pull the handle towards you and inhale as you return to the starting position.
Single-Leg Deadlift
The Single-Leg Deadlift is a unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hold a dumbbell in your right hand.
- Shift your weight onto your left leg, keeping a slight bend in the knee.
- Hinge at the hips, extending your right leg straight behind you while lowering the dumbbell towards the ground.
- Keep your back straight and core engaged throughout the movement.
- Lower until your torso is parallel to the floor or as far as your flexibility allows.
- Return to the starting position by driving through your left heel and bringing your right leg forward.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Focus on maintaining a neutral spine to prevent lower back strain.
- Engage your core muscles to enhance stability and control.
- Keep the movement slow and controlled to maximize muscle engagement.
- Use a mirror to ensure proper form and alignment during the exercise.
- If balance is an issue, perform the exercise near a wall or use a support for stability.
- Start with lighter weights to master the form before progressing to heavier loads.
Cable Twist (horizontal)
The Cable Twist (horizontal) is an exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance, promoting strength and stability in the core and improving rotational power. This exercise is performed using a cable machine, which allows for adjustable resistance and a consistent tension throughout the movement.
Muscle focus
Step-by-step cues
- Set the cable machine to chest height and attach a single handle.
- Stand sideways to the machine with feet shoulder-width apart, grasping the handle with both hands.
- Extend your arms fully in front of you, keeping them parallel to the floor.
- Engage your core muscles and rotate your torso away from the machine, keeping your arms extended.
- Rotate until your torso faces away from the machine, then slowly return to the starting position.
- Perform the desired number of repetitions and switch sides.
Technical tips
- Keep your knees slightly bent to maintain balance and stability.
- Focus on rotating through your torso rather than using your arms to pull.
- Engage your core throughout the movement to protect your lower back.
- Control the movement speed to maximize muscle engagement and prevent injury.
- Exhale as you rotate away from the machine and inhale as you return to the starting position.
- Ensure that your shoulders remain level and do not shrug during the exercise.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Planche Push-Up
The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
Muscle focus
Step-by-step cues
- Begin in a planche position with your hands placed shoulder-width apart on the floor and your body parallel to the ground.
- Engage your core and keep your legs straight and together, lifting them off the ground.
- Lower your body by bending your elbows while maintaining the planche position.
- Push back up to return to the starting position, keeping your body straight and parallel to the floor throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure of this exercise.
- Focus on maintaining a straight line from head to toe to prevent sagging or arching of the back.
- Start with basic planche progressions if you are new to this exercise to build necessary strength and balance.
- Keep your core engaged throughout the movement to maintain stability and control.
- Practice wrist mobility exercises regularly to prevent injury and improve performance.
Shoulder Tap
The Shoulder Tap is a bodyweight exercise that targets the core, shoulders, and stabilizing muscles. It involves alternating taps on the opposite shoulder while maintaining a plank position, promoting balance and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core to stabilize your body and prevent your hips from swaying.
- Lift your right hand off the ground and tap your left shoulder, keeping your body as still as possible.
- Return your right hand to the starting position and immediately lift your left hand to tap your right shoulder.
- Continue alternating taps for the desired number of repetitions or time.
Technical tips
- Keep your feet slightly wider than shoulder-width apart for better stability.
- Focus on minimizing movement in your hips and torso to engage the core effectively.
- Breathe steadily throughout the exercise, exhaling as you tap each shoulder.
- If you find it difficult to maintain balance, try performing the exercise on your knees as a modification.
- Ensure that your hands are aligned under your shoulders to maintain proper form.
One-Arm Cable Lateral Raise
The Single Arm Cable Side Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves lifting a cable handle to the side of the body, focusing on shoulder abduction. This exercise helps in building shoulder width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Stand sideways to a cable machine with your feet shoulder-width apart.
- Set the pulley to the lowest position and attach a single handle.
- Grasp the handle with the hand furthest from the machine, keeping your arm straight and close to your body.
- Engage your core and maintain a slight bend in your knees.
- Slowly lift the handle out to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
- Lower the handle back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on using your shoulder muscles to lift the weight.
- Maintain a slight bend in your elbow throughout the exercise to reduce joint strain.
- Ensure your torso remains upright and stable, avoiding any leaning or twisting.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the weight and inhale as you lower it back down.
Barbell Bench Press with Chains
The Barbell Bench Press with Chains is a variation of the traditional bench press that incorporates chains to add variable resistance. As the barbell is lifted, more chain links are lifted off the ground, increasing the load. This exercise targets the pectoral muscles, triceps, and shoulders, and helps improve strength and power by accommodating resistance throughout the range of motion.
Muscle focus
Step-by-step cues
- Set up a flat bench and position a barbell with chains attached on a rack at an appropriate height.
- Lie back on the bench with your feet flat on the ground and your eyes directly under the bar.
- Grip the bar slightly wider than shoulder-width apart, ensuring your wrists are straight and elbows are under the bar.
- Unrack the bar by straightening your arms and position it above your chest with elbows locked.
- Lower the bar slowly to your chest, allowing the chains to pile on the floor, maintaining control and keeping elbows at a 45-degree angle to your body.
- Press the bar back up explosively to the starting position, lifting more chain links off the ground as you extend your arms fully.
- Repeat for the desired number of repetitions, maintaining form throughout.
Technical tips
- Ensure chains are evenly distributed on both sides of the barbell to maintain balance.
- Focus on controlling the descent of the bar to maximize muscle engagement and safety.
- Keep your core engaged throughout the movement to stabilize your body.
- Use a spotter if lifting heavy weights to ensure safety during unracking and reracking.
- Experiment with different chain lengths to adjust resistance levels according to your strength and goals.
- Maintain a steady breathing pattern: inhale as you lower the bar and exhale as you press it back up.
Close Grip Dumbbell Press
The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders. It involves pressing dumbbells from a supine position on a bench with hands positioned closer together than in a standard bench press. This exercise emphasizes the triceps while also engaging the pectoral muscles and anterior deltoids.
Muscle focus
Step-by-step cues
- Lie back on a flat bench holding a dumbbell in each hand with your feet flat on the floor.
- Position the dumbbells directly above your chest with palms facing each other and elbows close to your body.
- Inhale and lower the dumbbells slowly towards your chest by bending your elbows, keeping them tucked in.
- Pause briefly when the dumbbells are near your chest.
- Exhale and press the dumbbells back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows close to your body to maximize triceps engagement.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on controlled movements rather than speed to ensure proper form.
- Engage your core throughout the exercise to stabilize your body.
- Avoid locking out your elbows completely at the top of the movement to maintain tension on the muscles.
- Ensure that your shoulder blades are retracted and remain in contact with the bench for stability.
Alternate Bent Over Dumbbell Reverse Fly
The Alternate Bent Over Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Hinge at the hips to bend forward until your torso is almost parallel to the floor, keeping your back straight and knees slightly bent.
- Let your arms hang down naturally with a slight bend in the elbows.
- Engage your core and lift one dumbbell out to the side, keeping your elbow slightly bent, until it reaches shoulder height.
- Lower the dumbbell back to the starting position while simultaneously lifting the opposite dumbbell.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Avoid using momentum; focus on controlled movements to isolate the target muscles.
- Maintain a slight bend in the elbows to reduce strain on the joints.
- Ensure your back remains flat and avoid rounding your shoulders.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
Friday
Rest
Keep activity easy and aim for a consistent sleep schedule.
Saturday
Upper Accessory
Upper Accessory muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Standing Cable Chest Press
The Standing Cable Chest Press is an effective exercise targeting the pectoral muscles, triceps, and anterior deltoids. It involves pressing a cable forward while standing, engaging the core for stability and balance.
Muscle focus
Step-by-step cues
- Set the cable pulleys at chest height and attach handles.
- Stand in the center of the cable machine with feet shoulder-width apart.
- Grasp the handles with an overhand grip and step forward slightly to create tension in the cables.
- Position your hands at chest level with elbows bent at 90 degrees.
- Engage your core and maintain a slight bend in your knees.
- Press the handles forward until your arms are fully extended without locking your elbows.
- Slowly return to the starting position, keeping tension in the cables.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain balance.
- Avoid locking your elbows at the end of the press to protect your joints.
- Maintain a slight bend in your knees for better stability.
- Focus on squeezing your chest muscles as you press forward.
- Control the movement on the way back to maximize muscle engagement.
- Adjust the weight so that you can perform the exercise with proper form.
One-Arm Dumbbell Lateral Raise
The One Arm Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscle. It helps in building shoulder width and strength by lifting a dumbbell to the side of the body with one arm. This exercise is typically performed standing, allowing for greater range of motion and unilateral focus.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.
- Keep your core engaged and maintain a slight bend in your knees.
- Position your working arm slightly bent at the elbow, with the dumbbell resting against your outer thigh.
- Exhale as you raise the dumbbell to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrist is in line with your shoulder.
- Inhale as you slowly lower the dumbbell back to the starting position.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on lifting with your shoulder, not your hand, to effectively target the lateral deltoid.
- Avoid using momentum; control the movement throughout for maximum muscle engagement.
- Keep your torso stationary and avoid leaning to either side during the lift.
- Start with a lighter weight to ensure proper form and gradually increase as you build strength.
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Perform this exercise in front of a mirror to monitor form and ensure balanced movement on both sides.
Overhead Cable Triceps Exstension (bar)
The Overhead Cable Triceps Extension (bar) is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead while holding a bar attached to a cable machine, effectively working the long head of the triceps. This exercise helps in building strength and muscle definition in the upper arms.
Muscle focus
Step-by-step cues
- Attach a straight bar to the high pulley of a cable machine.
- Stand facing away from the machine, grasping the bar with both hands using an overhand grip.
- Step forward slightly to create tension in the cable, and position your feet shoulder-width apart.
- Raise the bar overhead, keeping your elbows close to your head and your core engaged.
- Inhale and slowly lower the bar behind your head by bending your elbows, maintaining a controlled motion.
- Exhale and extend your arms back to the starting position by straightening your elbows, ensuring full contraction of the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your head throughout the movement to maximize triceps engagement.
- Maintain a slight bend in your knees for better balance and stability.
- Engage your core muscles to prevent arching of the lower back during the exercise.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on slow and controlled movements to enhance muscle activation and reduce injury risk.
- Avoid locking out your elbows completely at the top of the movement to maintain tension on the triceps.
Cross Body One-Arm Strength Press
The Cross Body One-Arm Strength Press is a unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell across your body towards the opposite side, extending your arm fully.
- Pause briefly at the top of the movement, ensuring full extension and control.
- Slowly return to the starting position, maintaining tension in your muscles.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your core tight to prevent twisting or leaning during the press.
- Focus on a controlled movement rather than using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to avoid strain.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Maintain a steady breathing pattern; exhale as you press and inhale as you return.
- Use a mirror or ask for feedback to ensure proper alignment and technique.
Band Lateral Raise
The Band Lateral Raise is an isolation exercise targeting the lateral deltoid muscles, which are part of the shoulder. It involves lifting the arms to the side against the resistance of a band, helping to build shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of a resistance band under your feet.
- Hold one end of the band in each hand, arms at your sides with palms facing inward.
- Keep a slight bend in your elbows as you raise your arms to the sides until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your shoulders are not shrugged.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
- Focus on using your shoulder muscles rather than swinging your body for momentum.
- Keep your core engaged to maintain balance and support proper posture.
- Control the movement both on the way up and down to maximize muscle engagement.
- Start with a lighter resistance band if you are new to this exercise to ensure proper form.
Sunday
Full Rest
No lifting. Prepare meals and review the next week progression target.
Four-week progression
Nutrition guidance
- Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
- Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
- Place a useful share of carbohydrates before and after training to support performance and recovery.
- Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
