4-Week Bigger Chest Specialization Program: Progression Cycle 2
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.
Smith Incline Chest Press
The Smith Incline Chest Press is a compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Muscle focus
Step-by-step cues
- Set the bench to an incline angle of about 30-45 degrees under the Smith machine bar.
- Position yourself on the bench with your back firmly against it and feet flat on the floor.
- Grip the bar slightly wider than shoulder-width apart, ensuring wrists are straight and aligned with forearms.
- Unrack the bar by rotating it forward and position it directly above your upper chest.
- Inhale and lower the bar slowly to your chest, keeping elbows at a 45-degree angle to your body.
- Pause briefly when the bar is just above your chest without bouncing.
- Exhale and press the bar back up to the starting position, ensuring arms are fully extended but not locked.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is securely positioned before starting to prevent any movement during the exercise.
- Maintain a controlled tempo throughout, focusing on both the eccentric (lowering) and concentric (pressing) phases.
- Keep your core engaged to stabilize your body and prevent arching of the back.
- Adjust the incline angle if needed to target different areas of the chest more effectively.
- Warm up properly before attempting heavier weights to reduce risk of injury.
- Use a spotter if lifting heavy to ensure safety, especially when nearing muscle fatigue.
Wall Angel
The Wall Angel exercise is designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
Muscle focus
Step-by-step cues
- Stand with your back against a wall, feet shoulder-width apart, and heels about 6 inches away from the wall.
- Ensure your lower back is flat against the wall by engaging your core and slightly tucking your pelvis.
- Raise your arms to shoulder height and bend your elbows at 90 degrees, keeping your upper arms parallel to the floor.
- Press your entire arm, from fingertips to elbows, against the wall.
- Slowly slide your arms upward along the wall while maintaining contact with the wall. Stop when you feel any discomfort or if your arms lose contact with the wall.
- Pause briefly at the top, then slowly slide your arms back down to the starting position.
- Repeat for the desired number of repetitions, focusing on maintaining proper form throughout.
Technical tips
- Keep your core engaged throughout the exercise to prevent arching of the lower back.
- Focus on maintaining full contact of your arms with the wall to ensure proper shoulder movement.
- Perform the exercise slowly and with control to maximize its effectiveness.
- If you experience difficulty keeping your arms against the wall, try adjusting your stance or performing shoulder mobility exercises as a warm-up.
- Breathe steadily and avoid holding your breath during the movement.
Seated Cable Horizontal French Press
The Seated Cable Horizontal French Press is an isolation exercise targeting the triceps. It involves extending the arms against resistance provided by a cable machine, focusing on the long head of the triceps. This exercise is performed seated, which helps stabilize the body and allows for better focus on the triceps.
Muscle focus
Step-by-step cues
- Sit on a bench facing a cable machine with a straight bar attached to the low pulley.
- Grip the bar with an overhand grip, hands shoulder-width apart.
- Position yourself so that your upper arms are parallel to the floor and elbows are bent at a 90-degree angle.
- Keep your elbows close to your head and extend your arms forward by contracting your triceps.
- Pause briefly at full extension, ensuring your arms are straight but not locked.
- Slowly return to the starting position by bending your elbows back to 90 degrees.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid arching your back during the exercise.
- Keep your elbows stationary and close to your head throughout the movement to maximize triceps engagement.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Exhale as you extend your arms and inhale as you return to the starting position.
- Start with a lighter weight to ensure proper form before increasing resistance.
Cobra Push-Up
The Cobra Push Up is a dynamic bodyweight exercise that combines elements of a traditional push-up with a back extension movement, targeting the chest, triceps, shoulders, and lower back. It enhances upper body strength and flexibility while engaging the core.
Muscle focus
Step-by-step cues
- Start in a prone position on the floor with your legs extended and feet together.
- Place your hands under your shoulders, palms flat on the ground.
- Engage your core and press through your palms to lift your chest off the ground, extending your arms fully while keeping your elbows close to your body.
- Simultaneously, arch your back and lift your head towards the ceiling, resembling a cobra pose.
- Hold the top position briefly, then slowly lower your chest back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your body throughout the movement to maximize triceps engagement.
- Focus on controlled movements to enhance muscle activation and prevent injury.
- Ensure that your core is engaged to maintain stability and protect your lower back.
- Breathe out as you push up and inhale as you lower down.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Dumbbell Bench Press
The Dumbbell Bench Press is a compound exercise that primarily targets the pectoral muscles, with secondary activation of the triceps and anterior deltoids. It is performed by lying on a flat bench and pressing dumbbells upwards from chest level until the arms are fully extended.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Position the dumbbells at chest level, elbows bent at approximately 90 degrees.
- Press the dumbbells upward by extending your arms until they are fully straightened above your chest.
- Pause briefly at the top of the movement, ensuring your arms are fully extended but not locked.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure your shoulder blades are retracted and pressed against the bench for better support.
- Avoid flaring your elbows too wide; keep them at a 45-degree angle to your torso.
- Control the movement speed; avoid using momentum to lift the weights.
- Breathe out as you press the weights up and inhale as you lower them down.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Frog Planche
The Frog Planche is an advanced bodyweight exercise that focuses on building strength and balance in the upper body and core. It involves supporting the body parallel to the ground with only the hands, while the knees rest on the elbows. This exercise targets the shoulders, chest, triceps, and core muscles, enhancing stability and control.
Muscle focus
Step-by-step cues
- Begin in a squat position with your feet close together and hands placed shoulder-width apart on the ground.
- Lean forward, bending your elbows slightly, and place your knees on the back of your upper arms near the elbows.
- Shift your weight forward onto your hands while lifting your feet off the ground, maintaining balance.
- Engage your core and keep your back flat, ensuring that your body remains parallel to the ground.
- Hold this position for as long as possible while maintaining steady breathing.
- To exit, gently lower your feet back to the ground and return to a squat position.
Technical tips
- Warm up thoroughly before attempting the Frog Planche to prevent injury.
- Focus on engaging your core muscles to maintain balance and stability.
- Practice holding the position for short periods initially, gradually increasing duration as you build strength.
- Keep your gaze slightly forward to help maintain balance and alignment.
- If you're struggling with balance, try practicing against a wall for additional support.
- Ensure that your wrists are directly under your shoulders to distribute weight evenly.
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.
Superman
The Superman exercise is a bodyweight movement targeting the lower back, glutes, and hamstrings. It involves lying face down and simultaneously lifting the arms and legs to engage the posterior chain.
Muscle focus
Step-by-step cues
- Lie face down on a mat with your arms extended in front of you and legs straight.
- Keep your neck in a neutral position by looking at the floor.
- Simultaneously lift your arms and legs off the ground, engaging your core and glutes.
- Hold the top position for a moment while squeezing your back muscles.
- Slowly lower your arms and legs back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize muscle engagement.
- Avoid arching your neck; keep it aligned with your spine.
- Engage your core throughout the exercise to maintain stability.
- Breathe steadily, exhaling as you lift and inhaling as you lower.
- Start with smaller lifts if you're new to this exercise to build strength gradually.
Poliquin Step-Up
The Poliquin Step-Up is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed with a focus on controlled movement and balance, enhancing knee stability and strength. This exercise is named after Charles Poliquin, a renowned strength coach, and is particularly effective for athletes looking to improve their leg power and knee health.
Muscle focus
Step-by-step cues
- Stand facing a bench or step with your feet hip-width apart.
- Place one foot on the bench, ensuring your entire foot is flat and stable.
- Push through the heel of the foot on the bench to lift your body upward.
- Keep your torso upright and avoid leaning forward excessively.
- Bring the trailing leg up to tap the bench lightly without placing weight on it.
- Lower the trailing leg back to the ground in a controlled manner.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure the bench or step is at a height where your knee is at or slightly below hip level when stepping up.
- Focus on pushing through the heel of the working leg to engage the glutes effectively.
- Maintain a neutral spine throughout the movement to prevent lower back strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with body weight and progress to holding dumbbells as you become more comfortable with the exercise.
- Keep your core engaged to aid in balance and stability during the movement.
Cable Twist (up down)
The Cable Twist (up down) is a core-strengthening exercise that targets the obliques and transverse abdominis. It involves rotational movement using a cable machine, enhancing stability and improving rotational power.
Muscle focus
Step-by-step cues
- Set the cable machine to a high pulley position and attach a single handle.
- Stand with feet shoulder-width apart, side-on to the machine, and grasp the handle with both hands.
- Engage your core and slightly bend your knees for stability.
- Pull the handle downward across your body in a controlled motion, rotating your torso as you do so.
- Continue the movement until your hands are near your opposite hip.
- Slowly return to the starting position by reversing the motion, maintaining control throughout.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the exercise to maximize effectiveness and protect your lower back.
- Focus on slow, controlled movements rather than using momentum to ensure proper muscle engagement.
- Maintain a slight bend in your knees to stabilize your stance and prevent unnecessary strain.
- Exhale as you pull the cable downwards and inhale as you return to the starting position.
- Ensure that your shoulders remain relaxed and avoid shrugging them during the movement.
Bird Dog
The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch.
- Return to the starting position with control.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
- Move slowly and with control to enhance stability and balance.
- Keep your gaze down to maintain a neutral neck position.
- Ensure that your hips remain square to the ground throughout the exercise.
- If you find it challenging to maintain balance, start by extending only one limb at a time.
Sissy Squat
The Sissy Squat is an advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.
Muscle focus
Step-by-step cues
- Start by standing upright with your feet shoulder-width apart. Use a Sissy Squat bench or hold onto a stable surface for balance.
- Engage your core and keep your torso upright. Begin to lean back by bending your knees forward, keeping your hips extended.
- Lower your body by allowing your knees to travel forward while maintaining a straight line from your knees to your shoulders.
- Descend until your knees are fully bent and your body forms a straight line from head to knees.
- Push through the balls of your feet to return to the starting position, extending your knees and bringing your body back upright.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Focus on keeping a straight line from shoulders to knees to ensure proper form.
- Use a Sissy Squat bench or hold onto something stable for balance if needed.
- Start with a limited range of motion if you're new to this exercise, gradually increasing as you become more comfortable.
- Ensure that your knees do not collapse inward; keep them aligned with your toes.
Landmine Twist
The Landmine Twist is a core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
Muscle focus
Step-by-step cues
- Secure one end of a barbell in a landmine attachment or corner of the room.
- Stand with feet shoulder-width apart, holding the other end of the barbell with both hands at chest level.
- Extend your arms fully in front of you, keeping a slight bend in the elbows.
- Engage your core and rotate your torso to one side, pivoting on the opposite foot.
- Return to the starting position by rotating back to the center.
- Repeat the movement to the other side, maintaining control throughout.
- Perform the desired number of repetitions on each side.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Ensure your shoulders and hips move together to maintain proper form.
- Start with a lighter weight to master the technique before increasing resistance.
- Breathe out as you rotate and inhale as you return to the center position.
- Maintain a slight bend in your knees for better balance and stability.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Barbell Floor Press
The Barbell Floor Press is a compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
Muscle focus
Step-by-step cues
- Lie on your back on the floor with your legs bent and feet flat.
- Position the barbell over your chest, gripping it slightly wider than shoulder-width apart.
- Engage your core and press your upper back into the floor.
- Lower the barbell until your upper arms touch the floor, keeping elbows at a 45-degree angle to your body.
- Pause briefly, then press the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the movement to stabilize your body.
- Ensure your wrists remain straight and aligned with your forearms to avoid strain.
- Focus on controlled movements; avoid bouncing the barbell off the floor.
- Maintain a consistent grip width to ensure balanced muscle activation.
- Use a spotter if lifting heavy to ensure safety during the exercise.
Close Grip Push-Up
The Close Grip Push Up is a bodyweight exercise that targets the triceps, chest, and shoulders. By positioning the hands closer together than in a standard push-up, this variation places more emphasis on the triceps while still engaging the chest and shoulders effectively.
Muscle focus
Step-by-step cues
- Start in a plank position with your body straight from head to heels.
- Place your hands directly under your chest, closer than shoulder-width apart.
- Keep your elbows tucked close to your body throughout the movement.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to extend your arms and return to the starting position.
- Maintain a straight line from head to heels throughout the exercise.
Technical tips
- Focus on keeping your core engaged to maintain a straight body line.
- Ensure your elbows stay close to your sides to maximize tricep engagement.
- Control the movement both on the way down and up for better muscle activation.
- If it's too challenging, perform the exercise on your knees while maintaining proper form.
- Breathe in as you lower yourself and exhale as you push back up.
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.
High Low Cable Chest Fly
The High Low Cable Chest Fly is an isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion, starting with the cables positioned high above the shoulders and pulling them downwards in an arc towards the midline of the body. This movement emphasizes the lower portion of the chest.
Muscle focus
Step-by-step cues
- Set the pulleys on a cable machine to a high position above shoulder height.
- Attach D-handle attachments to each pulley.
- Stand in the center of the machine with feet shoulder-width apart, holding a handle in each hand.
- Step forward slightly to create tension in the cables, keeping a slight bend in your elbows.
- Position your arms out to the sides at shoulder height, palms facing forward.
- Exhale and bring your hands together in front of your body in a wide arc, maintaining the bend in your elbows.
- Squeeze your chest muscles at the peak of the movement.
- Inhale and slowly return to the starting position, controlling the weight throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid locking out your elbows; maintain a slight bend to protect your joints.
- Focus on squeezing your chest muscles as you bring your hands together.
- Control the movement on both the concentric (bringing hands together) and eccentric (returning to start) phases.
- Adjust the weight so that you can perform each repetition with proper form without straining.
- Keep your movements slow and controlled to maximize muscle engagement.
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.
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.
Decline Barbell Bench Press
The Decline Barbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
Muscle focus
Step-by-step cues
- Set the decline bench to an angle of about 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Grip the barbell slightly wider than shoulder-width apart.
- Unrack the barbell and hold it above your chest with arms fully extended.
- Lower the barbell slowly to your lower chest, keeping elbows at a 45-degree angle to your torso.
- Pause briefly at the bottom of the movement.
- Press the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are firmly secured under the foot pads to maintain stability.
- Keep your core engaged throughout the exercise to support your lower back.
- Maintain a controlled tempo; avoid bouncing the bar off your chest.
- Focus on squeezing your chest muscles as you press the barbell upwards.
- Exhale as you press up and inhale as you lower the barbell.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
High Pulley Overhead Triceps Extension
The High Pulley Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and definition.
Muscle focus
Step-by-step cues
- Attach a rope handle to a high pulley on a cable machine.
- Stand facing away from the machine, grasp the rope with both hands, and step forward to create tension in the cable.
- Position your feet shoulder-width apart and lean slightly forward at the waist.
- Extend your arms overhead, keeping your elbows close to your head and your core engaged.
- Slowly lower the rope behind your head by bending at the elbows while keeping your upper arms stationary.
- Pause briefly when your forearms are parallel to the floor.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows as close to your head as possible to maximize triceps engagement.
- Maintain a slight forward lean to stabilize your body and prevent lower back strain.
- Avoid using momentum; focus on slow, controlled movements for better muscle activation.
- Engage your core throughout the exercise to maintain balance and support your lower back.
- Exhale as you extend your arms and inhale as you lower the rope behind your head.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
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.
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.
