4-Week Bigger Chest Specialization Program: Progression Cycle 3
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.
Low High Cable Chest Fly
The Low High Cable Chest Fly is an isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion from a low to high angle, emphasizing the upper portion of the chest. This exercise helps in developing chest definition and strength.
Muscle focus
Step-by-step cues
- Set the cable pulleys to the lowest position on the machine.
- Attach handles to each pulley and stand in the center, holding one handle in each hand.
- Step forward slightly with one foot for stability, keeping your back straight and core engaged.
- Start with your arms down and slightly bent at the elbows, palms facing up.
- Exhale and bring your arms upward and together in an arc motion until they meet at shoulder height.
- Squeeze your chest muscles at the top of the movement.
- Inhale and slowly return to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep a slight bend in your elbows throughout the exercise to reduce strain on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
- Maintain a controlled motion; avoid using momentum to lift the weights.
- Ensure your shoulders remain down and back to prevent unnecessary strain.
- Adjust your stance if needed to maintain balance and stability during the exercise.
- Start with a lighter weight to master form before increasing resistance.
One-Arm Low Fly Dumbbell
The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
Muscle focus
Step-by-step cues
- Begin by selecting a dumbbell of appropriate weight and lie on a flat bench with your feet firmly planted on the floor.
- Hold the dumbbell in one hand with a neutral grip (palm facing inwards) and extend your arm straight up over your chest.
- Place your other hand on your hip or hold onto the bench for stability.
- With a slight bend in your elbow, slowly lower the dumbbell out to the side in an arc motion until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement, ensuring your arm does not drop below shoulder level.
- Engage your chest muscles to bring the dumbbell back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a slight bend in your elbow throughout the exercise to reduce stress on the joint.
- Focus on using your chest muscles to control the movement rather than relying on momentum.
- Keep your core engaged to stabilize your body and prevent excessive arching of the back.
- Perform the exercise slowly and with control to maximize muscle engagement and minimize injury risk.
- Ensure that your shoulder blades remain retracted and pressed against the bench for better support.
Triceps Pushdown V-Bar
The Triceps Pushdown V-Bar is an isolation exercise targeting the triceps brachii. It involves extending the elbows to push a V-shaped bar downward using a cable machine. This exercise primarily focuses on the lateral and long heads of the triceps, promoting muscle growth and strength in the upper arm.
Muscle focus
Step-by-step cues
- Attach a V-bar to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the V-bar with an overhand grip, palms facing down, and hands shoulder-width apart.
- Keep your elbows close to your body and bend them at approximately 90 degrees.
- Engage your core and keep your back straight throughout the movement.
- Exhale as you push the bar down by extending your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement, ensuring your triceps are fully contracted.
- Inhale as you slowly return to the starting position with control, keeping tension on the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your sides to maximize triceps engagement.
- Avoid using momentum; focus on controlled movements to effectively target the triceps.
- Maintain a neutral wrist position to prevent strain and ensure proper force distribution.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
- Engage your core to stabilize your body and prevent swinging during the exercise.
- Ensure a full range of motion by fully extending and flexing at the elbows.
Standing Downward Dog
The Standing Downward Dog is a variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and arms at your sides.
- Inhale deeply and raise your arms overhead, keeping them straight.
- Exhale and hinge forward at the hips, lowering your torso until your hands reach the floor or a stable surface like a block.
- Keep your legs straight but not locked, allowing a slight bend in the knees if necessary.
- Press your palms firmly into the ground or surface, spreading your fingers wide.
- Extend your spine and push your hips upward and back, forming an inverted 'V' shape with your body.
- Hold the position for several breaths, maintaining even breathing.
- To release, slowly walk your hands back towards your feet and roll up to standing.
Technical tips
- Engage your core muscles to support your lower back during the movement.
- Focus on lengthening your spine rather than forcing your heels to touch the ground.
- If you have tight hamstrings, bend your knees slightly to maintain proper form.
- Keep your head between your arms and gaze towards your feet to avoid neck strain.
- Use yoga blocks under your hands if you cannot comfortably reach the floor.
- Maintain even weight distribution between hands and feet to prevent overloading any single area.
Archer Push-Up
The Archer Push Up is an advanced bodyweight exercise that targets the chest, triceps, and shoulders while also engaging the core and stabilizing muscles. It involves a wider hand placement and shifting of body weight from one side to the other, mimicking the motion of drawing a bow.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands placed wider than shoulder-width apart.
- Extend one arm fully to the side, keeping it straight, while the other arm remains bent.
- Lower your body towards the bent arm, keeping your core tight and back straight.
- Pause briefly at the bottom of the movement, ensuring your chest is close to the ground.
- Push through the bent arm to return to the starting position.
- Shift your weight to the opposite side and repeat the movement with the other arm.
Technical tips
- Ensure your hands are placed wider than shoulder-width to allow for proper weight shifting.
- Keep your core engaged throughout the exercise to maintain stability and prevent sagging hips.
- Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
- Breathe in as you lower your body and exhale as you push back up.
- If you're new to this exercise, start with a modified version by performing it on your knees or using an elevated surface for support.
Lying Barbell Triceps Extension (Skullcrusher)
The Lying Barbell Triceps Extension, commonly known as the Skullcrusher, is an isolation exercise targeting the triceps brachii. It involves extending the elbows to lift a barbell from behind the head to above the chest while lying on a flat bench. This exercise emphasizes the long head of the triceps and is effective for building muscle mass and strength in the upper arm.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms fully, holding the barbell directly above your chest.
- Slowly lower the barbell towards your forehead by bending your elbows.
- Keep your upper arms stationary and close to your head throughout the movement.
- Pause briefly when the barbell is just above your forehead.
- Extend your elbows to lift the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary to maximize triceps engagement.
- Use a spotter if lifting heavy weights to ensure safety.
- Control the descent of the barbell to prevent injury and maintain tension on the triceps.
- Avoid flaring your elbows out to maintain proper form and focus on the triceps.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your core engaged and back flat on the bench for stability.
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.
Lever Back Extension
The Lever Back Extension is a strength training exercise targeting the lower back muscles, specifically the erector spinae. It is performed using a lever machine designed to support the body while allowing controlled extension of the spine. This exercise helps improve posture, enhance core stability, and strengthen the lower back.
Muscle focus
Step-by-step cues
- Adjust the lever machine to fit your height, ensuring that the pads rest comfortably on your upper thighs.
- Position yourself face down on the machine with your feet secured under the footpads.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and slowly lower your upper body towards the floor by bending at the hips.
- Pause briefly at the bottom of the movement, ensuring you do not round your back.
- Raise your upper body back to the starting position by extending at the hips until your body forms a straight line.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the machine is adjusted properly to avoid strain on your lower back.
- Keep your movements slow and controlled to maximize muscle engagement and reduce injury risk.
- Focus on engaging your core throughout the exercise to maintain stability.
- Avoid hyperextending your back at the top of the movement; stop when your body is in a straight line.
- Exhale as you lift your body up and inhale as you lower it down.
- Start with a lighter weight to perfect your form before increasing resistance.
Walking Cardio
Walking Cardio is a low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.
Muscle focus
Step-by-step cues
- Begin with a warm-up by walking at a slow pace for 5-10 minutes to prepare your muscles and joints.
- Adjust the treadmill to a comfortable speed or choose a flat, safe path if walking outdoors.
- Maintain an upright posture with your shoulders relaxed and your core engaged.
- Swing your arms naturally at your sides to help maintain balance and rhythm.
- Walk at a brisk pace that elevates your heart rate but still allows you to hold a conversation.
- Continue walking for 20-60 minutes depending on your fitness level and goals.
- Cool down by gradually slowing your pace for the last 5-10 minutes of your walk.
Technical tips
- Ensure you wear comfortable, supportive footwear to prevent injury.
- Keep hydrated by drinking water before, during, and after your walk.
- Incorporate intervals by alternating between faster and slower paces to increase intensity.
- Use a fitness tracker or pedometer to monitor your steps and progress over time.
- Focus on maintaining a consistent pace rather than speed to build endurance.
- Listen to music or podcasts to make the exercise more enjoyable and help pass the time.
- If walking outdoors, choose routes with varying terrain for added challenge.
Weighted Ab Crunches
Weighted Ab Crunches are an advanced core exercise that targets the rectus abdominis by adding resistance to the traditional crunch. This exercise enhances core strength and stability, making it ideal for individuals looking to intensify their abdominal workouts.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Hold a weight plate or dumbbell against your chest with both hands.
- Engage your core by pulling your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the floor in a controlled motion.
- Pause briefly at the top of the movement, ensuring your lower back remains in contact with the mat.
- Inhale as you slowly lower back to the starting position without letting your head touch the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the exercise.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or arms.
- Keep movements slow and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; each repetition should be deliberate and focused.
- Ensure your breathing is steady; exhale on the exertion (lifting) and inhale on the return (lowering).
- If you're new to weighted crunches, start with a lighter weight to master the technique before progressing.
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Muscle focus
Step-by-step cues
- Sit on the low row machine with your feet firmly placed on the foot platform and knees slightly bent.
- Grasp the cable handle with both hands using a neutral grip (palms facing each other).
- Keep your back straight and chest up as you lean slightly forward at the hips to reach the handle.
- Pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handle reaches your torso, ensuring full contraction of the back muscles.
- Slowly extend your arms back to the starting position while maintaining control over the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the movement to avoid strain.
- Focus on squeezing your shoulder blades together at the peak of each row for maximum muscle engagement.
- Avoid using momentum; perform each repetition in a controlled manner.
- Keep your core engaged to stabilize your torso during the exercise.
- Adjust the seat height and foot placement to ensure proper alignment and comfort.
- Breath out as you pull the handle towards you and inhale as you return to the starting position.
Broad Jump
The Broad Jump is a plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees slightly and push your hips back into a quarter squat position.
- Swing your arms backward to generate momentum.
- Explosively jump forward as far as you can, swinging your arms forward and extending your legs.
- Land softly on the balls of your feet with your knees slightly bent to absorb the impact.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Focus on using your arms to generate additional momentum during the jump.
- Engage your core throughout the movement to maintain balance and control.
- Ensure a soft landing by bending your knees upon impact to reduce stress on the joints.
- Practice proper form by keeping your chest up and looking forward during the jump.
- Start with shorter jumps to perfect technique before attempting maximum distance.
Crab Pose
The Crab Pose, also known as Reverse Tabletop, is a bodyweight exercise that targets the core, shoulders, and glutes. It involves lifting the hips off the ground while balancing on the hands and feet, creating a tabletop position with the torso parallel to the floor.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place your hands behind you, palms flat on the floor with fingers pointing towards your feet.
- Engage your core and press through your hands and feet to lift your hips off the ground.
- Align your torso parallel to the floor, forming a straight line from shoulders to knees.
- Keep your head in a neutral position or gently tilt it back if comfortable.
- Hold this position for a few seconds while maintaining steady breathing.
- Slowly lower your hips back to the starting position.
Technical tips
- Ensure your hands are directly under your shoulders for optimal support.
- Engage your glutes and core to maintain stability throughout the pose.
- Keep your chest open and shoulders away from your ears to avoid tension.
- Focus on maintaining a straight line from shoulders to knees for proper alignment.
- If you experience discomfort in your wrists, adjust hand positioning or take breaks as needed.
- Practice controlled breathing to help maintain balance and focus during the pose.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Ring Dips
Ring dips are a compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Muscle focus
Step-by-step cues
- Adjust the gymnastic rings to a height where you can comfortably reach them while standing.
- Grip the rings firmly with your palms facing inward and arms fully extended.
- Lift your feet off the ground, supporting your body weight with straight arms.
- Engage your core and maintain a neutral spine throughout the movement.
- Slowly lower your body by bending your elbows until your shoulders are below your elbows.
- Pause briefly at the bottom of the movement.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the rings are set at a height that allows for full range of motion without touching the ground.
- Keep your elbows close to your body to maximize triceps engagement and reduce shoulder strain.
- Focus on controlled movements to maintain balance and prevent swinging.
- If you're new to ring dips, consider using a resistance band for assistance or performing negative reps to build strength.
- Maintain a tight core throughout the exercise to stabilize your body and prevent excessive swaying.
- Breathe in as you lower yourself and exhale as you push back up to optimize performance.
Standing Chest Opener
The Standing Chest Opener is a stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, keeping your knees slightly bent.
- Interlock your fingers behind your back, palms facing each other.
- Straighten your arms gently, lifting them slightly away from your back.
- Inhale deeply, expanding your chest as you pull your shoulders back and down.
- Hold the stretch for 15-30 seconds, breathing steadily.
- Release the stretch slowly and return to the starting position.
Technical tips
- Keep your core engaged to maintain balance and support your lower back.
- Avoid arching your lower back excessively; focus on opening the chest.
- If interlocking fingers is difficult, use a towel or strap to bridge the gap between your hands.
- Perform this exercise regularly to improve posture and reduce tension in the upper body.
- Ensure that movements are controlled and deliberate to prevent strain.
Cable Incline Y Raise Back Supported
The Cable Incline Y Raise Back Supported is an isolation exercise targeting the upper back and shoulders, specifically the rear deltoids, trapezius, and rhomboids. This exercise is performed on an incline bench with cables, allowing for a controlled range of motion and constant tension on the muscles.
Muscle focus
Step-by-step cues
- Set an incline bench at a 30-45 degree angle and position it between two low cable pulleys.
- Attach single handle attachments to each cable pulley.
- Sit on the bench facing the cables, with your chest supported against the incline pad.
- Grab each handle with a neutral grip (palms facing each other).
- Start with your arms extended downward in front of you, maintaining a slight bend in the elbows.
- Raise your arms upward and outward in a Y shape until they are in line with your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the handles back to the starting position under control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Avoid using momentum; perform the movement slowly and with control.
- Ensure that your elbows remain slightly bent throughout to reduce strain on the joints.
- Adjust the bench angle if necessary to target different parts of your upper back and shoulders.
- Start with lighter weights to master form before progressing to heavier loads.
Bird Dog Push-Up
The Bird Dog Push Up is a compound exercise that combines the traditional push-up with the bird dog movement. This exercise targets the core, chest, shoulders, and triceps while also improving balance and stability. It is an advanced variation that requires coordination and strength.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed shoulder-width apart and your body forming a straight line from head to heels.
- Perform a standard push-up by lowering your chest towards the floor, keeping elbows at a 45-degree angle.
- As you push back up to the starting position, simultaneously lift your right arm and left leg off the ground, extending them straight out in front of you and behind you respectively.
- Hold this position briefly, ensuring your body remains stable and aligned.
- Return your arm and leg to the starting position as you prepare for the next repetition.
- Alternate sides with each push-up, lifting the opposite arm and leg.
Technical tips
- Engage your core throughout the exercise to maintain stability and prevent sagging hips.
- Focus on controlled movements rather than speed to enhance balance and coordination.
- Keep your gaze slightly ahead of you to maintain a neutral neck position.
- If balance is challenging, practice the bird dog movement separately before combining it with push-ups.
- Ensure your body forms a straight line during the plank position to maximize effectiveness.
- Breathe steadily throughout the exercise, exhaling as you push up and inhale as you lower down.
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.
Lying Cable Face Pull
The Lying Cable Face Pull is an isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on shoulder health and posture improvement.
Muscle focus
Step-by-step cues
- Set the cable pulley to a low position and attach a rope handle.
- Lie down on a bench facing the cable machine, ensuring your feet are flat on the floor.
- Grip the ends of the rope with an overhand grip, palms facing down.
- Start with your arms extended in front of you, keeping a slight bend in your elbows.
- Pull the rope towards your face by retracting your shoulder blades and bending your elbows outward.
- Pause briefly when your hands are near your face, ensuring maximum contraction in the rear deltoids.
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together during each pull to maximize muscle engagement.
- Keep your core engaged to maintain stability throughout the movement.
- Avoid using momentum; perform each repetition in a controlled manner for optimal results.
- Ensure that your wrists remain neutral and do not bend excessively during the exercise.
- Breath out as you pull the rope towards your face and inhale as you return to the starting position.
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.
Static Front Hold
The Static Front Hold, also known as the Front Lever Hold, is an advanced isometric exercise targeting the core, shoulders, and back muscles. It requires significant strength and control to maintain a horizontal position while hanging from a bar.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and glutes to stabilize your body.
- Lift your legs and torso until your body is parallel to the ground, forming a straight line from head to heels.
- Keep your arms straight and shoulders engaged throughout the hold.
- Maintain the position for as long as possible, focusing on controlled breathing.
Technical tips
- Ensure your core is fully engaged to prevent sagging or arching of the back.
- Start with tuck holds if you're unable to maintain a full front hold initially.
- Focus on keeping your body rigid and aligned; imagine a straight line from head to heels.
- Practice regularly to build the necessary strength and endurance for longer holds.
- Use progressive overload by gradually increasing hold duration as you become stronger.
Cable Rear Delt Fly (Reverse Fly)
The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders. It involves using a cable machine to provide constant tension throughout the movement, promoting muscle engagement and growth. This exercise is effective for improving shoulder stability and posture.
Muscle focus
Step-by-step cues
- Set the cable machine to a low position and attach single handles to each side.
- Stand in the center of the machine with feet shoulder-width apart, facing away from the machine.
- Grab each handle with opposite hands, crossing them in front of your body.
- With a slight bend in your elbows, pull the handles outward and backward in an arc motion until your arms are parallel to the floor.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to maximize muscle activation.
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Ensure your shoulders are down and back to prevent neck strain.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Start with a lighter weight to perfect your form before increasing resistance.
Machine Triceps Extension
The Machine Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the elbows against resistance provided by a machine, allowing for controlled and focused engagement of the triceps. This exercise is ideal for building strength and mass in the triceps while minimizing involvement of other muscle groups.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your upper arms are parallel to the floor when gripping the handles.
- Sit down and firmly plant your feet on the floor, ensuring your back is supported by the seat.
- Grip the handles with a neutral or overhand grip, depending on machine design.
- Start with your elbows bent at approximately 90 degrees.
- Extend your arms by pushing the handles forward until your elbows are fully extended but not locked.
- Pause briefly at the top of the movement to maximize contraction.
- Slowly return to the starting position by bending your elbows in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain stationary throughout the movement to isolate the triceps effectively.
- Avoid using momentum; focus on a slow and controlled movement to maximize muscle engagement.
- Keep your core engaged and maintain a neutral spine to prevent unnecessary strain on your lower back.
- Adjust the weight appropriately; start with a lighter weight to perfect your form before increasing resistance.
- Breathe out as you extend your arms and inhale as you return to the starting position.
Decline Dumbbell Fly
The Decline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves lying on a decline bench and performing a fly motion with dumbbells, which helps in enhancing chest definition and strength.
Muscle focus
Step-by-step cues
- Set a decline bench at an angle of 15-30 degrees and lie back on it with a dumbbell in each hand.
- Position your feet securely under the foot pads to maintain stability.
- Hold the dumbbells above your chest with palms facing each other, arms slightly bent.
- Inhale and slowly lower the dumbbells in an arc motion to the sides until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to reduce strain on the joints.
- Exhale and bring the dumbbells back to the starting position using the same arc motion.
- Repeat for the desired number of repetitions, maintaining control throughout each rep.
Technical tips
- Ensure your back is pressed against the bench to avoid unnecessary strain on your lower back.
- Focus on using your chest muscles to move the weights rather than relying on momentum.
- Maintain a slight bend in your elbows throughout to protect them from hyperextension.
- Control the movement speed, especially when lowering the weights, to maximize muscle engagement.
- Avoid letting the dumbbells touch at the top of the movement to keep tension on the chest muscles.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Machine Shoulder Press
The Machine Shoulder Press is a compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles. It is performed using a shoulder press machine, which provides stability and allows for controlled movement, making it suitable for both beginners and advanced lifters.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at shoulder level or slightly below when seated.
- Sit down with your back firmly against the backrest and feet flat on the floor.
- Grasp the handles with an overhand grip, palms facing forward.
- Engage your core and keep your chest up throughout the exercise.
- Press the handles upward until your arms are fully extended but not locked out.
- Slowly lower the handles back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows are slightly in front of your body to reduce shoulder joint strain.
- Keep a neutral spine and avoid arching your back during the press.
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Exhale as you press the weight up and inhale as you lower it back down.
- Avoid shrugging your shoulders; keep them relaxed to prevent neck strain.
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.
