4-Week Bigger Chest Specialization Program: Progression Cycle 5
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.
Weighted Push-Up
The Weighted Push-Up is a compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
Muscle focus
Step-by-step cues
- Begin by placing a weight plate or weighted vest on your back. Ensure the weight is centered and secure.
- Assume a standard push-up position with hands slightly wider than shoulder-width apart and feet together.
- Engage your core to maintain a straight line from head to heels.
- Lower your body by bending your elbows until your chest nearly touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a manageable weight to master the form before increasing resistance.
- Keep your elbows at a 45-degree angle to your body to protect your shoulders.
- Maintain a neutral spine by engaging your core throughout the movement.
- Ensure the weight is stable on your back to prevent shifting during the exercise.
- Breathe in as you lower yourself and exhale as you push back up.
- If using a weight plate, have a partner assist in placing and removing it safely.
Bench Press With Resistance Band
The Bench Press With Resistance Band is a variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.
Muscle focus
Step-by-step cues
- Secure a resistance band around the base of a bench or under your back, ensuring equal tension on both sides.
- Lie flat on the bench with your feet firmly planted on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart, ensuring the resistance band is positioned evenly across your palms.
- Unrack the barbell and position it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, maintaining control and keeping elbows at a 45-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, engaging your chest and triceps.
- Repeat for the desired number of repetitions, maintaining consistent form throughout.
Technical tips
- Ensure the resistance band is securely anchored to prevent slippage during the exercise.
- Focus on a controlled tempo; avoid bouncing the bar off your chest.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Adjust the resistance band tension to match your strength level for optimal results.
- Breathe out as you press the barbell up and inhale as you lower it down.
- Warm up adequately before performing this exercise to prevent injury.
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.
Dumbbell Chest Fly
The Dumbbell Chest Fly is an isolation exercise targeting the pectoral muscles. It involves lying on a bench and extending the arms outward with a slight bend in the elbows, holding a dumbbell in each hand. This movement focuses on stretching and contracting the chest muscles, enhancing muscle definition and strength.
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 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 you feel a stretch in your chest.
- Pause briefly at the bottom of the movement.
- Bring the dumbbells back to the starting position by 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 the joints.
- Focus on using your chest muscles to control the movement, rather than relying on momentum.
- Keep your shoulder blades retracted and pressed against the bench for stability.
- Inhale as you lower the dumbbells and exhale as you bring them back up.
- Start with lighter weights to master proper form before progressing to heavier loads.
- Ensure that your movements are slow and controlled to maximize muscle engagement.
Incline Bench Cable Fly
The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a 30-45 degree incline and position it between two cable pulleys.
- Attach D-handle attachments to the low pulleys.
- Sit on the bench with your feet flat on the floor, and grasp each handle with a neutral grip.
- Lean back against the bench, keeping your back straight and core engaged.
- Extend your arms above your chest with a slight bend in your elbows, palms facing each other.
- Inhale and slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Exhale and bring your arms back to the starting position, squeezing your chest muscles at the top of the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce stress on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
- Keep your movements controlled and avoid letting the weights pull your arms too far back to prevent shoulder strain.
- Ensure that your shoulders remain down and back, avoiding any shrugging during the exercise.
- Adjust the bench angle if needed to target different areas of the chest more effectively.
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.
Rope Straight-Arm Lat Pulldown
The Standing Cable Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles. It involves pulling a cable bar down with straight arms from shoulder height to the thighs, engaging the back and core muscles. This exercise helps in developing back width and improving shoulder stability.
Muscle focus
Step-by-step cues
- Attach a straight bar to a high pulley on a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
- Step back slightly to create tension on the cable, keeping arms straight and elbows slightly bent.
- Engage your core and pull the bar down in an arc motion until it reaches your thighs.
- Keep your arms straight throughout the movement, avoiding any bending at the elbows.
- Slowly return the bar to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your knees to stabilize your stance.
- Focus on squeezing your lats as you pull the bar down.
- Avoid using momentum; control the movement throughout.
- Keep your shoulders down and back to prevent them from shrugging.
- Ensure your core is engaged to support your lower back.
- Do not lock your elbows; keep them slightly bent to reduce joint strain.
- Breathe out as you pull down and inhale as you return to the starting position.
Single Leg Romanian Deadlift
The Single Leg Romanian Deadlift is a unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and slightly bend the knee.
- Hinge at the hips, extending your right leg straight behind you while lowering the dumbbell towards the ground.
- Keep your back straight and shoulders retracted as you lower the weight.
- Lower until your torso is parallel to the ground or you feel a stretch in your hamstrings.
- Return to the starting position by driving through your left heel and bringing your right leg forward.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on hinging at the hips rather than bending at the waist.
- Engage your core to help maintain balance and stability.
- Keep a slight bend in the standing knee to reduce stress on the joint.
- Use a mirror or record yourself to ensure proper form and alignment.
- Start with lighter weights to master technique before progressing to heavier loads.
- Perform the exercise slowly and with control to maximize muscle engagement.
Frog Crunch
The Frog Crunch is an abdominal exercise that targets the rectus abdominis and obliques. It involves a crunching motion while maintaining a frog-like leg position, which increases core engagement and challenges stability.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor.
- Bring the soles of your feet together and let your knees fall outward, forming a diamond shape with your legs.
- Place your hands behind your head with elbows wide, or cross them over your chest.
- Engage your core by drawing your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the ground in a controlled crunching motion.
- Pause briefly at the top of the movement, squeezing your abdominal muscles.
- Inhale as you slowly lower back to the starting position without letting your head touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin slightly tucked to avoid straining your neck during the crunch.
- Focus on using your abdominal muscles to lift rather than pulling on your neck or head.
- Ensure that your lower back remains in contact with the floor throughout the exercise.
- Control the movement both on the way up and down to maximize muscle engagement.
- Breathe out as you crunch up and inhale as you return to the starting position.
- If you feel discomfort in your neck, try placing a small towel under it for support.
Band High Anchor Wide Row
The Band High Anchor Wide Row is an exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
Muscle focus
Step-by-step cues
- Anchor a resistance band at a high point above your head level.
- Stand facing the anchor point with feet shoulder-width apart.
- Hold the band handles with an overhand grip, arms extended forward.
- Step back to create tension in the band while maintaining a slight bend in your knees.
- Engage your core and keep your back straight.
- Pull the band towards your chest by driving your elbows out and back, squeezing your shoulder blades together.
- Pause briefly at the peak contraction, ensuring full scapular retraction.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the anchor point is secure to prevent slipping during the exercise.
- Keep your core engaged throughout to maintain balance and posture.
- Focus on squeezing your shoulder blades together at the peak of each row.
- Avoid using momentum; perform the movement in a controlled manner.
- Maintain a slight bend in your knees to stabilize your stance.
- Keep your wrists straight to avoid unnecessary strain.
Stair Climber
The Stair Climber is a cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.
Muscle focus
Step-by-step cues
- Start by stepping onto the machine and securely holding the handrails.
- Select your desired workout program or manually adjust the speed and resistance to your fitness level.
- Begin stepping by alternately pressing down on each pedal, simulating a stair-climbing motion.
- Maintain an upright posture with your core engaged and avoid leaning heavily on the handrails.
- Continue the motion for your desired duration or until you reach your fitness goal.
Technical tips
- Keep your movements smooth and controlled to avoid unnecessary strain on your joints.
- Focus on using your legs to power the motion rather than relying on the handrails for support.
- Adjust the resistance level to challenge yourself as you build strength and endurance over time.
- Ensure you are wearing appropriate footwear with good grip to prevent slipping.
- Stay hydrated before and after using the Stair Climber to maintain optimal performance.
Rotary Torso
The Lever Trunk Rotation is an exercise targeting the oblique muscles and core stability. It involves rotating the torso against resistance, typically using a lever machine, to enhance rotational strength and improve core engagement.
Muscle focus
Step-by-step cues
- Adjust the seat height on the lever machine so that the pivot point aligns with your midsection.
- Sit down and secure your feet under the foot pads, ensuring your knees are slightly bent.
- Grasp the handles firmly with both hands, keeping your elbows slightly bent.
- Engage your core muscles and maintain an upright posture throughout the movement.
- Slowly rotate your torso to one side, using your oblique muscles to control the motion.
- Pause briefly at the end of the rotation to maximize muscle engagement.
- Return to the starting position in a controlled manner.
- Repeat the movement on the opposite side to complete one full repetition.
Technical tips
- Focus on using your oblique muscles rather than relying on momentum to perform the rotation.
- Maintain a slow and controlled pace to ensure maximum muscle activation and reduce injury risk.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Exhale as you rotate your torso and inhale as you return to the starting position.
- Ensure that your hips remain stable and do not sway during the movement.
- Start with a lighter weight to master proper form before increasing resistance.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
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.
Pike Push-Up
Pike Push Ups are a bodyweight exercise targeting the shoulders, triceps, and upper chest. This exercise mimics the overhead pressing movement and is performed in a pike position, which increases the load on the shoulders compared to regular push-ups.
Muscle focus
Step-by-step cues
- Begin in a downward dog position with your hands shoulder-width apart and your feet hip-width apart.
- Walk your feet closer to your hands to form an inverted V shape with your body.
- Keep your legs straight and your hips high, ensuring your back is flat.
- Lower your head towards the ground by bending your elbows, keeping them pointed outwards.
- Stop when your head is just above the ground, then push through your palms to extend your arms and return to the starting position.
- Maintain a neutral neck position throughout the movement.
Technical tips
- Focus on keeping your core engaged to maintain balance and stability.
- Ensure that your elbows are not flaring out excessively; they should be at about a 45-degree angle from your body.
- If you're new to this exercise, start with a smaller range of motion and gradually increase as you build strength.
- Keep your movements controlled and avoid bouncing at the bottom of the push-up.
- Practice proper breathing by inhaling as you lower yourself and exhaling as you push back up.
Knuckle Push-Up
Knuckle Push Ups are a variation of the traditional push-up performed on the knuckles instead of the palms. This exercise targets the chest, triceps, shoulders, and core while also strengthening the wrists and forearms. It is often used in martial arts training to improve punching power and wrist stability.
Muscle focus
Step-by-step cues
- Begin in a standard push-up position with your body forming a straight line from head to heels.
- Place your fists on the ground shoulder-width apart, with your knuckles facing down.
- Engage your core and keep your elbows close to your body as you lower yourself towards the ground.
- Lower your chest until it is just above the ground, keeping your body straight.
- Push through your knuckles to return to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your wrists are aligned with your forearms to avoid strain.
- Keep your core tight throughout the movement to maintain proper form.
- If you're new to this exercise, start on a softer surface to reduce stress on the knuckles.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Breathe in as you lower yourself and exhale as you push back up.
- If you experience discomfort in your wrists, try adjusting the position of your fists or consider using push-up bars.
Negative Push-Up
Negative push-ups focus on the eccentric phase of the push-up, where you lower your body slowly to the ground. This exercise helps build strength and control, particularly in the chest, triceps, and shoulders, by emphasizing muscle tension during the lowering phase.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
- Engage your core and keep your elbows slightly tucked in towards your body.
- Slowly lower your body towards the ground over a count of 3 to 5 seconds, maintaining control throughout the movement.
- Once your chest is close to the ground, either push back up to the starting position or gently rest on the floor before resetting.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a straight line from head to heels; avoid sagging hips or arching your back.
- Control is key; ensure you lower yourself slowly and steadily to maximize muscle engagement.
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- If you're unable to push back up, use your knees to assist or reset by returning to the starting position after each rep.
- Incorporate negative push-ups into your routine to improve overall push-up strength and endurance.
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a rack at about chest height.
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Unrack the barbell and hold it at shoulder height with your elbows slightly in front of the bar.
- Engage your core and keep your back straight throughout the movement.
- Press the barbell overhead by extending your arms until they are fully extended but not locked out.
- Lower the barbell back to shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to maintain stability and prevent lower back strain.
- Avoid arching your back excessively; maintain a neutral spine position.
- Ensure your elbows are slightly forward to engage the deltoids effectively.
- Use a spotter if lifting heavy weights to ensure safety.
- Focus on a full range of motion for maximum muscle engagement.
- Breath out as you press the barbell up and inhale as you lower it down.
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.
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.
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.
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.
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.
Barbell Wide Grip Upright Row
The Barbell Wide Grip Upright Row is an upper body exercise targeting the shoulders and upper back. It involves lifting a barbell with a wide grip from the thighs to the chest, primarily engaging the deltoids, trapezius, and biceps.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip wider than shoulder-width.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the barbell vertically along your body, leading with your elbows until it reaches chest level.
- Pause briefly at the top of the movement, ensuring your elbows are higher than your wrists.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a wide grip to better target the shoulder muscles.
- Focus on lifting with your elbows to maximize shoulder engagement.
- Avoid using momentum; keep the movement slow and controlled.
- Keep your wrists straight and avoid bending them during the lift.
- Exhale as you lift the barbell and inhale as you lower it.
- Ensure your shoulders remain relaxed and do not shrug during the exercise.
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.
