4-Week Bigger Chest Specialization Program: Progression Cycle 11
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.
Decline Cable Chest Press
The Decline Cable Chest Press is an isolation exercise targeting the lower portion of the pectoral muscles. It involves using a cable machine with a decline bench to press the handles forward, simulating a decline bench press movement. This exercise helps in developing the lower chest and improving overall chest definition.
Muscle focus
Step-by-step cues
- Set a decline bench at a 15-30 degree angle in front of a cable machine.
- Attach handles to the low pulleys on both sides of the machine.
- Lie down on the decline bench with your feet secured under the foot pads.
- Grab the handles with an overhand grip, palms facing forward, and position your hands at chest level.
- Engage your core and press the handles upward and slightly inward until your arms are fully extended.
- Pause briefly at the top of the movement, ensuring tension in the chest muscles.
- Slowly lower the handles back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows slightly bent at the top to maintain tension on the chest.
- Ensure your back remains flat against the bench throughout the exercise.
- Focus on squeezing your chest muscles as you press the handles upward.
- Avoid locking out your elbows completely to protect your joints.
- Maintain a slow and controlled motion to maximize muscle engagement.
- Breathe out as you press up and breathe in as you return to the starting position.
Dumbbell Floor Chest Fly
The Dumbbell Floor Chest Fly is an isolation exercise targeting the pectoral muscles. It is performed lying on the floor, which limits the range of motion and provides support, making it a safer alternative to the bench fly for those with shoulder concerns.
Muscle focus
Step-by-step cues
- Lie flat on your back on the floor with your knees bent and feet flat.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Extend your arms above your chest, keeping a slight bend in your elbows.
- Slowly lower the dumbbells out to the sides in a wide arc until your upper arms touch the floor.
- Pause briefly, then bring the dumbbells back to the starting position using the same arc.
- Repeat for the desired number of repetitions.
Technical tips
- Keep a slight bend in your elbows throughout the movement to reduce strain on the joints.
- Focus on using your chest muscles to control the movement, not your arms.
- Maintain a slow and controlled pace to maximize muscle engagement and minimize injury risk.
- Avoid letting the dumbbells touch or bounce off the floor; they should gently graze it at most.
- Exhale as you lift the weights back up and inhale as you lower them.
Dumbbell Seated Triceps Extension
The Dumbbell Seated Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead while seated, using a dumbbell to add resistance. This exercise emphasizes the long head of the triceps and helps in building arm strength and size.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, feet flat on the floor.
- Hold a dumbbell with both hands, palms facing upward, and lift it overhead until your arms are fully extended.
- Keep your elbows close to your head and stationary throughout the movement.
- Slowly lower the dumbbell behind your head by bending your elbows, keeping upper arms still.
- Pause briefly at the bottom of the movement, then extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Use a weight that allows you to maintain proper form throughout the exercise.
- Keep your core engaged to stabilize your body and prevent arching your back.
- Avoid flaring your elbows out to ensure maximum triceps engagement.
- Perform the movement slowly and with control to maximize muscle tension.
- Breathe in as you lower the dumbbell and exhale as you extend your arms back up.
Low Cable Incline Bench Press
The Low Cable Incline Bench Press is a compound exercise targeting the upper chest muscles, specifically the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and triceps. By using cables, it provides constant tension throughout the movement, enhancing muscle activation and growth.
Muscle focus
Step-by-step cues
- Set an incline bench at a 30-45 degree angle in front of a cable machine.
- Attach handles to the low pulleys on each side of the machine.
- Sit on the bench with your back firmly against it and feet flat on the floor.
- Grab the handles with an overhand grip, palms facing forward.
- Position your hands at chest level, elbows bent at approximately 90 degrees.
- Press the handles upward and slightly inward until your arms are fully extended but not locked.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly lower the handles back to the starting position, maintaining control.
Technical tips
- Ensure that your back remains firmly against the bench to prevent strain.
- Maintain a controlled motion throughout to maximize muscle engagement.
- Avoid locking your elbows at the top to keep tension on your muscles.
- Focus on squeezing your chest muscles at the peak of each rep for better activation.
- Keep your core engaged to stabilize your body during the exercise.
- Adjust the bench angle if necessary to target different areas of the chest.
One-Arm Dumbbell Incline Bench Press
The One-arm Dumbbell Incline Bench Press is a unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with your feet flat on the floor, maintaining a stable base.
- Hold a dumbbell in one hand with a neutral grip (palm facing inward).
- Lie back on the bench, ensuring your back is fully supported and your shoulder blades are retracted.
- Position the dumbbell at shoulder height with your elbow bent at approximately 90 degrees.
- Press the dumbbell upward by extending your arm until it is fully extended above your chest.
- Pause briefly at the top, ensuring your arm is straight but not locked out.
- Lower the dumbbell slowly back to the starting position at shoulder height.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Keep your core engaged to maintain stability throughout the movement.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to prevent strain.
- Breathe out as you press the dumbbell up and inhale as you lower it down.
- Start with a lighter weight to master form before increasing resistance.
- Maintain even pressure through both feet to stabilize your body during the lift.
Standing One Dumbbell French Press
The Standing One Dumbbell French Press is an isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Grip one dumbbell with both hands, interlocking your fingers around the handle.
- Raise the dumbbell overhead until your arms are fully extended, keeping your elbows close to your head.
- Inhale as you slowly lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
- Exhale and extend your arms back to the starting position, focusing on contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and support your lower back.
- Avoid flaring your elbows outward; keep them close to your head to maximize triceps engagement.
- Control the movement speed, especially when lowering the dumbbell, to maintain tension on the triceps.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Ensure that you do not lock out your elbows at the top of the movement to keep tension on the muscles.
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.
Muscle-up
The muscle-up is an advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. It primarily targets the latissimus dorsi, biceps, triceps, pectorals, and core muscles. The exercise begins with a pull-up motion to get the chin above the bar, followed by a transition to a dip position to push the body above the bar.
Muscle focus
Step-by-step cues
- Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and initiate a pull-up by pulling your chest towards the bar.
- As your chest approaches the bar, lean slightly forward and begin transitioning your wrists over the bar.
- Push down on the bar to extend your arms fully, bringing your torso above the bar in a dip position.
- Reverse the movement by lowering yourself back to the starting hanging position in a controlled manner.
Technical tips
- Ensure your grip is firm and secure before starting the movement.
- Engage your core throughout to maintain stability and control.
- Use a slight kip or swing if necessary to help initiate the upward momentum.
- Focus on a smooth transition from the pull-up phase to the dip phase for efficiency.
- Practice negative muscle-ups by slowly lowering from the top position to build strength if you cannot perform a full muscle-up yet.
Treadmill Run
The treadmill run is a cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
Muscle focus
Step-by-step cues
- Start by standing on the treadmill with your feet on the side rails.
- Attach the safety clip to your clothing to ensure the treadmill stops if needed.
- Set the treadmill to a low speed to begin and step onto the belt carefully.
- Gradually increase the speed to your desired running pace.
- Maintain an upright posture with your head up and shoulders relaxed.
- Keep your arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on landing softly on the midfoot and rolling through to the toes.
- Adjust the incline setting to simulate outdoor running conditions if desired.
- Cool down by gradually reducing speed before stepping off the treadmill.
Technical tips
- Warm up with a brisk walk or light jog for 5-10 minutes before increasing speed.
- Stay hydrated by drinking water before, during, and after your run.
- Use proper running shoes to provide adequate support and cushioning.
- Listen to music or podcasts to make longer runs more enjoyable.
- Monitor your heart rate to ensure you're working within your target zone.
- Vary your workouts by changing speed and incline settings regularly.
- Focus on breathing deeply and rhythmically to maintain endurance.
- Avoid holding onto the handrails as it can disrupt natural running form.
Lying Spinal Twist
The Lying Spinal Twist is a flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
Muscle focus
Step-by-step cues
- Lie flat on your back with your legs extended and arms stretched out to the sides, palms facing down.
- Bend your right knee and bring it towards your chest.
- Gently guide your right knee across your body towards the left side, allowing your hips to rotate while keeping your shoulders flat on the ground.
- Turn your head to the right, looking over your right shoulder to enhance the stretch.
- Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly return to the starting position and repeat on the opposite side.
Technical tips
- Keep both shoulders pressed against the floor to maximize the spinal twist.
- Engage your core muscles to support your lower back during the stretch.
- If you feel discomfort in your lower back, reduce the range of motion by not bringing your knee as far across your body.
- Focus on slow, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this exercise on a comfortable surface like a yoga mat to protect your spine.
Standing Side Lat Stretch
The Standing Side Lat Stretch is a flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, keeping your knees slightly bent.
- Raise your right arm overhead, reaching towards the ceiling.
- Lean your torso gently to the left side, feeling the stretch along the right side of your body.
- Hold the stretch for 15-30 seconds, breathing deeply throughout.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Keep your core engaged to maintain balance and support your lower back.
- Avoid leaning forward or backward; focus on a lateral stretch directly to the side.
- Ensure your movements are slow and controlled to prevent injury.
- If you feel any sharp pain, reduce the intensity of the stretch or stop if necessary.
- Incorporate this stretch into your warm-up or cool-down routine to enhance flexibility.
Barbell Walking Lunges
The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability. This exercise involves stepping forward with one leg while maintaining a barbell across the upper back, then lowering the hips until both knees are bent at approximately 90 degrees.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet shoulder-width apart. Position a barbell across your upper back, gripping it slightly wider than shoulder-width.
- Engage your core and keep your chest up. Step forward with your right foot, landing on your heel first.
- Lower your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with the opposite leg, alternating legs with each repetition.
Technical tips
- Maintain an upright torso throughout the movement to prevent leaning forward.
- Keep your core engaged to help stabilize your body and protect your lower back.
- Ensure that your front knee does not extend past your toes to avoid unnecessary strain on the knee joint.
- Focus on pushing through the heel of the front foot to activate the glutes effectively.
- Start with a lighter weight to master form before progressing to heavier loads.
V-Up
The V-Up is a core strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves lifting both the upper and lower body simultaneously to form a 'V' shape, engaging the core throughout the movement.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms stretched overhead.
- Engage your core by pulling your belly button towards your spine.
- Simultaneously lift your legs and upper body off the ground, reaching your hands towards your feet.
- Keep your legs straight and try to form a 'V' shape with your body at the top of the movement.
- Hold the position briefly, ensuring your core remains engaged.
- Slowly lower your arms and legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled motion to maximize core engagement.
- Avoid using momentum; focus on using your abdominal muscles to lift.
- Keep your neck relaxed and avoid straining it by looking up at the ceiling.
- If you find it difficult to keep your legs straight, slightly bend your knees as you lift.
- Exhale as you lift into the 'V' position and inhale as you lower back down.
- Start with fewer repetitions if you're new to this exercise and gradually increase as you build strength.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Incline Dumbbell Bench Press
The Incline Dumbbell Bench Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as the anterior deltoids and triceps. It involves pressing dumbbells upward while lying on an inclined bench, which emphasizes the upper chest more than the flat bench press.
Muscle focus
Step-by-step cues
- Set an adjustable bench to an incline of 30 to 45 degrees.
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back on the bench, positioning the dumbbells at shoulder width with palms facing forward.
- Press the dumbbells upward by extending your arms until they are fully extended above your chest.
- Slowly lower the dumbbells back to the starting position at chest level.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are flat on the ground for stability throughout the exercise.
- Keep your core engaged to maintain proper form and support your lower back.
- Avoid locking your elbows at the top of the movement to maintain tension on the muscles.
- Control the movement by lowering the dumbbells slowly to maximize muscle engagement.
- Choose a weight that allows you to perform each rep with proper form without straining.
- Focus on squeezing your chest muscles at the top of each press for maximum contraction.
Lean Planche
The Lean Planche is an advanced bodyweight exercise that targets the shoulders, chest, and core. It requires significant strength and balance, as it involves holding the body parallel to the ground with only the hands touching the floor. This exercise is a progression towards the full planche, emphasizing shoulder strength and core stability.
Muscle focus
Step-by-step cues
- Begin in a push-up position with your hands shoulder-width apart and fingers pointing forward.
- Lean your body forward by shifting your weight onto your hands, keeping your arms straight.
- Engage your core and glutes to maintain a straight line from head to heels.
- Keep your feet together and lift them slightly off the ground, balancing on your hands.
- Hold this position for as long as possible, maintaining control and stability.
- Slowly return to the starting position by reversing the movement.
Technical tips
- Focus on engaging your core muscles to maintain stability throughout the exercise.
- Start with short holds and gradually increase the duration as you build strength.
- Ensure your shoulders are protracted and depressed to protect them from injury.
- Practice leaning forward incrementally to find your balance point without overextending.
- Use parallettes or yoga blocks if wrist flexibility is a limiting factor.
- Incorporate wrist strengthening exercises into your routine to support this movement.
Dumbbell Seated Lateral Raise
The Dumbbell Seated Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It helps in building shoulder width and improving shoulder definition. This exercise is performed while seated, which minimizes the use of momentum and focuses on the deltoids.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand at your sides.
- Keep your back straight and engage your core for stability.
- With a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are slightly higher than your wrists.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce strain on the joints.
- Focus on lifting with your shoulders rather than using momentum or swinging the weights.
- Keep your palms facing down as you lift to better target the lateral deltoids.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form and gradually increase as you build strength.
- Avoid shrugging your shoulders during the lift; keep them relaxed.
Reverse Wrist Push-Up
The Reverse Wrist Push-Up is an advanced bodyweight exercise targeting the forearms, wrists, and finger flexors. It involves performing a push-up with the wrists in a reversed position, which places significant stress on the wrist joints and forearm muscles. This exercise requires a high level of wrist flexibility and strength, making it suitable only for experienced individuals.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your hands placed shoulder-width apart, fingers pointing towards your knees.
- Slowly lean forward, placing your weight onto your hands while keeping your elbows slightly bent.
- Ensure your wrists are directly under your shoulders and maintain a straight line from your head to your knees.
- Lower your body by bending your elbows until your chest is close to the ground, keeping your core engaged.
- Push through your palms to return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up thoroughly before attempting this exercise to prepare your wrists and forearms.
- Start with a limited range of motion and gradually increase as you build strength and flexibility.
- Focus on maintaining a neutral wrist position to minimize strain and reduce the risk of injury.
- If you experience any pain or discomfort, stop immediately and reassess your form or consult a professional.
- Incorporate wrist mobility exercises into your routine to improve flexibility over time.
- Consider using a padded surface or mat to reduce pressure on the wrists during the exercise.
Standing Cable Low Chest Press
The Standing Cable Low Chest Press targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
Muscle focus
Step-by-step cues
- Set the cable machine pulleys to the lowest position and attach handles.
- Stand in the center of the machine with feet shoulder-width apart.
- Grab the handles with an overhand grip and step forward slightly to create tension in the cables.
- Position your hands at hip level with elbows bent and palms facing forward.
- Engage your core and maintain a slight bend in your knees.
- Press the handles upward and forward until your arms are fully extended in front of you at chest height.
- Pause briefly at the top of the movement, squeezing your chest muscles.
- Slowly return to the starting position by bending your elbows and lowering the handles back to hip level.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your movements are controlled and deliberate, avoiding any jerking motions.
- Focus on squeezing your chest muscles at the top of each press for maximum contraction.
- Maintain a slight bend in your elbows when returning to the starting position to keep tension on the muscles.
- Adjust your stance if needed to ensure balance and proper form during the exercise.
- Breathe out as you press forward and inhale as you return to the starting position.
Pike Push-Up On Bench
The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
- Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
- Keep your legs straight and core engaged throughout the movement.
- Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your hands are placed firmly on the ground to maintain stability.
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Control the movement by lowering slowly and pushing up with steady force.
- Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
- Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
- Breathing is crucial: inhale as you lower down and exhale as you push up.
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.
Low Incline Dumbbell Fly
The Dumbbell Incline Low Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It is performed on an incline bench, which emphasizes the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and stabilizes the shoulder joint.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with a dumbbell in each hand, resting them on your thighs.
- Lie back on the bench and lift the dumbbells above your chest, palms facing each other.
- Slightly bend your elbows and lower the dumbbells in an arc motion until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement.
- Bring the dumbbells back to the starting position using the same arc motion, focusing on squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the exercise to reduce stress on your joints.
- Keep your movements controlled and avoid using momentum to lift the weights.
- Focus on feeling a stretch in your chest at the bottom of the movement and a contraction at the top.
- Ensure your back and head remain firmly against the bench to maintain proper form.
- Start with lighter weights to master the form before progressing to heavier loads.
- Exhale as you lift the weights and inhale as you lower them.
Dumbbell Upright Row
The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang at arm's length in front of you, palms facing your body.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
- Continue lifting until the dumbbells reach chest level or slightly below your chin.
- Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning backward or forward during the lift.
- Focus on lifting with your shoulders and not pulling with your arms or wrists.
- Keep your movements smooth and controlled to maximize muscle engagement.
- Avoid using excessive weight to prevent strain on your shoulders and wrists.
- Ensure your elbows remain higher than your wrists throughout the exercise.
- Breath out as you lift the dumbbells and inhale as you lower them back down.
Suspension Triceps Extension
The Suspension Triceps Extension is an upper body exercise that targets the triceps brachii using suspension straps. It requires core stability and engages the shoulders, chest, and core muscles to maintain proper form. This exercise is effective for building triceps strength and improving overall arm definition.
Muscle focus
Step-by-step cues
- Attach the suspension straps securely to an anchor point above head height.
- Stand facing away from the anchor point, holding the handles with an overhand grip.
- Extend your arms in front of you at shoulder height, keeping a slight bend in the elbows.
- Lean forward slightly, maintaining a straight line from head to heels.
- Bend your elbows to lower your body forward, keeping your upper arms stationary.
- Stop when your hands are near your forehead, ensuring elbows remain close to your head.
- Press through your palms to extend your arms back to the starting position.
- Repeat for the desired number of repetitions while maintaining control and form.
Technical tips
- Ensure that the suspension straps are adjusted to a length that allows you to maintain tension throughout the movement.
- Keep your core engaged and body aligned to prevent sagging or arching of the back.
- Focus on moving only at the elbow joint; avoid swinging or using momentum.
- Control the movement speed, especially when lowering your body, to maximize muscle engagement.
- Maintain a neutral wrist position throughout the exercise to reduce strain on the joints.
- If you're new to this exercise, start with a more upright position and gradually increase the angle as you gain strength.
Standing Press Around
The Standing Press Around is a dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Begin with the dumbbells at shoulder height, palms facing forward.
- Press the weights overhead in a circular motion, moving them outward and upward.
- As you reach the top of the movement, rotate your wrists so that your palms face each other.
- Continue the circular motion by bringing the weights down in front of you, returning to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Use a controlled motion to avoid swinging the weights, which can lead to injury.
- Start with lighter weights to master the form before progressing to heavier loads.
- Focus on maintaining a smooth and continuous circular motion for maximum effectiveness.
- Ensure your elbows are slightly bent at the top of the movement to reduce joint strain.
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
Muscle focus
Step-by-step cues
- Begin by lying on your side on a bench, with your upper body supported and your lower body hanging off the edge.
- Hold a dumbbell in your top hand with a neutral grip (palm facing down) and let it hang straight down from your shoulder.
- Keep your core engaged and your body stable throughout the movement.
- Slowly raise the dumbbell upward in an arc until your arm is parallel to the ground, keeping a slight bend in your elbow.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your rear deltoid.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum or swinging the weight; this ensures that the rear deltoids are doing most of the work.
- Keep your shoulders relaxed and avoid shrugging them during the lift to prevent tension in the neck.
- Ensure that your core is tight to stabilize your body and prevent unnecessary movement.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the dumbbell and inhale as you lower it back down.
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.
