4-Week Bigger Chest Specialization Program: Progression Cycle 7
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.
Hammer Grip Dumbbell Bench Press
The Hammer Grip Dumbbell Bench Press is a chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
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 a neutral grip, palms facing each other.
- Position the dumbbells at shoulder width, elbows bent at approximately 90 degrees.
- Engage your core and press the dumbbells upward until your arms are fully extended but not locked.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your shoulder blades retracted and pressed against the bench to stabilize your upper body.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on controlled movements, both during the pressing and lowering phases.
- Exhale as you press the dumbbells up and inhale as you lower them.
- Ensure your feet remain flat on the ground to provide stability and support.
- Start with lighter weights to master form before progressing to heavier loads.
Kneeling Back Rotation Stretch
The Kneeling Back Rotation Stretch is a mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your knees hip-width apart. Sit back onto your heels to stabilize your lower body.
- Place your right hand behind your head, keeping your elbow pointed out to the side.
- Extend your left arm out in front of you, resting it on the floor for support.
- Inhale deeply, then exhale as you rotate your upper body to the right, bringing your right elbow up towards the ceiling.
- Hold the stretch for a moment, feeling the rotation in your upper back.
- Inhale as you return to the starting position, then repeat on the opposite side.
- Perform 5-10 repetitions on each side, focusing on smooth and controlled movements.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Focus on rotating through the thoracic spine rather than twisting from the lower back.
- Ensure that your neck remains neutral and aligned with your spine during the stretch.
- Perform this exercise slowly and with control to maximize its effectiveness.
- If you experience any discomfort or pain, reduce the range of motion or consult a fitness professional.
One-Arm Katana Triceps Overhead Extension
The Katana Single Arm Triceps Overhead Extension is an isolation exercise targeting the triceps brachii. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. 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, holding a dumbbell in one hand.
- Raise the dumbbell above your head, fully extending your arm.
- Keep your elbow close to your head and your palm facing forward.
- Slowly lower the dumbbell behind your head by bending your elbow.
- Pause briefly when you feel a stretch in your triceps.
- Extend your arm back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Maintain a neutral spine and keep your core engaged throughout the exercise.
- Avoid flaring your elbow outward; keep it close to your head for better isolation of the triceps.
- Control the movement to avoid using momentum; focus on slow and deliberate motions.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you extend your arm and inhale as you lower the dumbbell.
Planche Push-Up
The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
Muscle focus
Step-by-step cues
- Begin in a planche position with your hands placed shoulder-width apart on the floor and your body parallel to the ground.
- Engage your core and keep your legs straight and together, lifting them off the ground.
- Lower your body by bending your elbows while maintaining the planche position.
- Push back up to return to the starting position, keeping your body straight and parallel to the floor throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure of this exercise.
- Focus on maintaining a straight line from head to toe to prevent sagging or arching of the back.
- Start with basic planche progressions if you are new to this exercise to build necessary strength and balance.
- Keep your core engaged throughout the movement to maintain stability and control.
- Practice wrist mobility exercises regularly to prevent injury and improve performance.
Shoulder Tap
The Shoulder Tap is a bodyweight exercise that targets the core, shoulders, and stabilizing muscles. It involves alternating taps on the opposite shoulder while maintaining a plank position, promoting balance and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core to stabilize your body and prevent your hips from swaying.
- Lift your right hand off the ground and tap your left shoulder, keeping your body as still as possible.
- Return your right hand to the starting position and immediately lift your left hand to tap your right shoulder.
- Continue alternating taps for the desired number of repetitions or time.
Technical tips
- Keep your feet slightly wider than shoulder-width apart for better stability.
- Focus on minimizing movement in your hips and torso to engage the core effectively.
- Breathe steadily throughout the exercise, exhaling as you tap each shoulder.
- If you find it difficult to maintain balance, try performing the exercise on your knees as a modification.
- Ensure that your hands are aligned under your shoulders to maintain proper form.
Close Grip Smith Bench Press
The JM Smith Press is a specialized bench press variation designed to target the triceps more intensely while still engaging the chest and shoulders. It is performed using a Smith machine, which provides a guided bar path, allowing for greater focus on muscle contraction and stability.
Muscle focus
Step-by-step cues
- Set the bench at a slight incline under the Smith machine. Adjust the bar height so you can comfortably un-rack it with your arms fully extended.
- Lie back on the bench and position yourself so that your eyes are directly under the bar. Grip the bar with a shoulder-width overhand grip.
- Un-rack the bar and lower it towards your lower chest, keeping your elbows tucked close to your body.
- Stop when the bar is about an inch above your chest, then press it back up by extending your elbows until your arms are fully extended.
- Repeat for the desired number of repetitions, maintaining control of the bar throughout the movement.
Technical tips
- Focus on keeping your elbows close to your body to maximize tricep engagement.
- Use a controlled tempo to avoid bouncing the bar off your chest, which can reduce effectiveness and increase injury risk.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Ensure your grip is firm but not overly tight to maintain control without unnecessary tension in your forearms.
- Keep your feet flat on the floor for stability and engage your core throughout the exercise.
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.
Back Extension With Dumbbell
The Back Extension With Dumbbell is an exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
Muscle focus
Step-by-step cues
- Begin by lying face down on a hyperextension bench, securing your feet under the foot pads.
- Hold a dumbbell with both hands against your chest.
- Ensure your body forms a straight line from head to heels.
- Slowly lower your upper body towards the floor by bending at the hips, keeping your back straight.
- Pause briefly at the bottom of the movement.
- Engage your lower back muscles to raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid rounding your back; maintain a neutral spine position.
- Start with a lighter dumbbell to master form before increasing weight.
- Control the movement speed to maximize muscle engagement and avoid momentum.
- Focus on squeezing your glutes at the top of the movement for added activation.
Kettlebell Swing
The kettlebell swing is a dynamic, full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. It also engages the core and shoulders, providing both strength and cardiovascular benefits. This exercise involves swinging a kettlebell from between the legs to shoulder height using a hip hinge motion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, toes slightly turned out, and a kettlebell placed about a foot in front of you.
- Hinge at the hips by pushing your butt back while maintaining a slight bend in the knees. Keep your back straight and chest up.
- Grip the kettlebell handle with both hands using an overhand grip.
- Swing the kettlebell back between your legs, keeping it close to your groin.
- Drive your hips forward explosively to swing the kettlebell up to shoulder height. Your arms should remain straight but relaxed.
- Let the kettlebell fall back down naturally as you hinge at the hips again to repeat the motion.
- Continue for the desired number of repetitions, maintaining control throughout.
Technical tips
- Focus on using your hips to generate power rather than lifting with your arms.
- Keep your core engaged throughout the movement to protect your lower back.
- Ensure that your shoulders remain relaxed and do not shrug during the swing.
- Maintain a neutral spine position to avoid rounding your back.
- Breathe out as you swing the kettlebell up and inhale as it comes down.
- Start with a lighter kettlebell to master form before progressing to heavier weights.
- Keep your eyes forward and avoid looking down to maintain proper posture.
Seated Machine Trunk Rotation
The Seated Machine Trunk Rotation is an isolation exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance while seated, helping to improve core strength and stability.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your knees are at a 90-degree angle when seated.
- Sit on the machine with your back straight and feet flat on the floor.
- Place your arms across your chest or hold onto the handles if available.
- Engage your core muscles by pulling your navel towards your spine.
- Rotate your torso to one side as far as comfortable, keeping your hips stable.
- Return to the starting position in a controlled manner.
- Repeat the movement on the opposite side.
- Perform equal repetitions for both sides.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your oblique muscles to drive the movement.
- Keep your shoulders relaxed and avoid hunching them during the exercise.
- Ensure that your hips remain stationary throughout the rotation to isolate the core effectively.
- Start with a lighter resistance to master the form before increasing weight.
- Exhale as you rotate and inhale as you return to the center position.
Dumbbell Incline Chest Supported Lateral Raises
The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lying face down on an incline bench, which provides support and stability, minimizing momentum and maximizing shoulder engagement. This exercise is effective for building shoulder width and improving overall shoulder aesthetics.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly planted on the ground.
- Extend your arms down towards the floor, keeping a slight bend in your elbows.
- Engage your core and lift the dumbbells out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement, focusing on squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your neck in a neutral position to avoid strain.
- Focus on controlled movements to maximize muscle engagement.
- Avoid using momentum; lift with your shoulders, not your back or arms.
- Maintain a slight bend in the elbows throughout the exercise to protect your joints.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Rocking Frog
The Rocking Frog is a dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your knees spread wide apart and your feet together behind you.
- Place your hands on the floor in front of you, keeping your arms straight.
- Lower your hips back towards your heels while keeping your back straight and chest open.
- Rock forward gently, bringing your chest closer to the floor while maintaining a straight back.
- Continue to rock back and forth slowly, feeling the stretch in your hips and groin.
- Perform for the desired number of repetitions or time duration.
Technical tips
- Keep your core engaged to maintain stability throughout the movement.
- Focus on controlled movements rather than speed to maximize the stretch.
- Breathe deeply and consistently to help relax your muscles during the stretch.
- If you feel any discomfort in your knees, place a cushion or mat underneath them for added support.
- Ensure that your movements are smooth and fluid to avoid any jerking motions.
Band Pallof Press
The Band Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Hold the band with both hands, keeping your arms extended in front of your chest.
- Step away from the anchor point to create tension in the band.
- Engage your core and glutes to maintain a stable posture.
- Press the band straight out in front of you, keeping your arms parallel to the floor.
- Hold the extended position briefly while resisting rotation.
- Slowly return your hands to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Keep your shoulders down and back to avoid unnecessary strain.
- Maintain a slight bend in your knees for better stability.
- Focus on keeping your torso upright and avoid leaning towards the anchor point.
- Control your breathing by exhaling as you press out and inhaling as you return.
- Ensure that the resistance band is taut throughout the movement for optimal effectiveness.
- Start with lighter resistance and gradually increase as your core strength improves.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Machine Chest Fly
The machine chest fly is an isolation exercise targeting the pectoral muscles. It involves using a chest fly machine to perform a controlled movement that stretches and contracts the chest muscles, enhancing muscle definition and strength. This exercise is ideal for focusing on the chest without engaging other muscle groups significantly.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you sit down.
- Sit on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a neutral grip, keeping your elbows slightly bent.
- Exhale and slowly bring the handles together in front of your chest by contracting your pectoral muscles.
- Pause briefly at the peak contraction, ensuring your arms are parallel to each other.
- Inhale and slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain slightly bent throughout the exercise to reduce joint strain.
- Focus on squeezing your chest muscles as you bring the handles together for maximum contraction.
- Maintain a slow and controlled motion to engage the muscles effectively and prevent injury.
- Avoid letting the weights touch down between repetitions to keep constant tension on the chest muscles.
- Keep your shoulders back and down to isolate the chest muscles and avoid shoulder involvement.
Planche Dips
Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
Muscle focus
Step-by-step cues
- Begin in a planche position with your hands on the ground, arms straight, and body parallel to the floor.
- Engage your core and maintain a hollow body position to keep your body stable.
- Slowly bend your elbows to lower your body towards the ground while keeping your legs elevated and straight.
- Pause briefly at the bottom of the movement, ensuring your elbows do not flare out excessively.
- Press through your palms to straighten your arms and return to the starting planche position.
- Repeat for the desired number of repetitions while maintaining control throughout the movement.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure during Planche Dips.
- Focus on keeping your core tight to prevent sagging or arching of the lower back.
- Practice static planche holds to build foundational strength before attempting Planche Dips.
- Use parallettes or push-up bars if wrist flexibility is a concern.
- Start with partial range of motion dips if full Planche Dips are too challenging initially.
- Maintain a slow and controlled tempo to maximize muscle engagement and minimize injury risk.
Dumbbell Alternate Hammer Front Raise
The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius. This exercise involves lifting dumbbells in a hammer grip position alternately in front of the body, enhancing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your arms fully extended at your sides with a slight bend in the elbows.
- Engage your core and maintain a straight back throughout the movement.
- Raise one dumbbell in front of you to shoulder height while keeping your palm facing inward.
- Lower the dumbbell back to the starting position in a controlled manner.
- Simultaneously, raise the opposite dumbbell to shoulder height as you lower the first one.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize muscle engagement and prevent injury.
- Avoid swinging or using momentum to lift the weights; maintain strict form.
- Keep your shoulders down and relaxed to prevent tension in the neck.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
- Ensure your wrists remain neutral and aligned with your forearms throughout the exercise.
Superman Push-Up
The Spider Push Up is a dynamic variation of the traditional push-up that engages the core, chest, shoulders, triceps, and obliques. It involves bringing one knee towards the elbow on the same side as you lower your body, adding an element of core stabilization and mobility.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
- As you lower your chest towards the ground, simultaneously bring your right knee towards your right elbow.
- Push back up to the starting position while returning your right leg to the starting position.
- Repeat the movement with your left knee towards your left elbow.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a straight line from head to heels throughout the movement to ensure proper form.
- Engage your core muscles to help stabilize your body as you perform the exercise.
- Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
- Keep your elbows close to your body as you lower down to target the triceps effectively.
- Breathe out as you push up and breathe in as you lower down for optimal breathing technique.
Barbell Bench Press
The Barbell Bench Press is a compound exercise targeting the chest, triceps, and shoulders. It is performed lying on a flat bench while pressing a barbell 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 ground.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, keeping elbows at about a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring they are fully locked out at the top.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise.
- Keep your core engaged to maintain stability and support during the lift.
- Avoid flaring your elbows too wide to reduce shoulder strain.
- Focus on controlled movements, both when lowering and pressing the barbell.
- Use a spotter for safety, especially when lifting heavy weights.
- Warm up properly before performing heavy sets to prevent injury.
One-Arm Dumbbell Lateral Raise
The One Arm Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscle. It helps in building shoulder width and strength by lifting a dumbbell to the side of the body with one arm. This exercise is typically performed standing, allowing for greater range of motion and unilateral focus.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip.
- Keep your core engaged and maintain a slight bend in your knees.
- Position your working arm slightly bent at the elbow, with the dumbbell resting against your outer thigh.
- Exhale as you raise the dumbbell to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrist is in line with your shoulder.
- Inhale as you slowly lower the dumbbell back to the starting position.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on lifting with your shoulder, not your hand, to effectively target the lateral deltoid.
- Avoid using momentum; control the movement throughout for maximum muscle engagement.
- Keep your torso stationary and avoid leaning to either side during the lift.
- Start with a lighter weight to ensure proper form and gradually increase as you build strength.
- Maintain a slight bend in your elbow throughout the exercise to reduce strain on the joint.
- Perform this exercise in front of a mirror to monitor form and ensure balanced movement on both sides.
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.
Push-Up on Parallel Bars
The push-up on parallel bars is a compound upper body exercise that primarily targets the chest, triceps, and shoulders. It involves supporting your body weight on parallel bars and lowering your chest towards the bars before pushing back up to the starting position. This exercise enhances upper body strength, stability, and muscle endurance.
Muscle focus
Step-by-step cues
- Position yourself between the parallel bars, gripping each bar firmly with your palms facing inward.
- Extend your arms fully to lift your body off the ground, keeping your legs straight and feet together.
- Engage your core and maintain a straight line from head to heels throughout the movement.
- Slowly bend your elbows to lower your chest towards the bars until your elbows reach approximately a 90-degree angle.
- Pause briefly at the bottom of the movement, ensuring control and stability.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your body to maximize tricep engagement and reduce shoulder strain.
- Maintain a neutral spine by engaging your core muscles throughout the exercise.
- Control the descent to avoid dropping too quickly, which can lead to injury.
- Focus on a full range of motion for maximum muscle activation.
- If you're new to this exercise, consider using resistance bands for assistance or performing negative repetitions to build strength gradually.
Dumbbell Half Kneeling Shoulder Press
The Dumbbell Half Kneeling Shoulder Press is an exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your right knee down and left foot flat on the ground in front of you, forming a 90-degree angle with your left knee.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain an upright torso and stabilize your position.
- Press the dumbbell overhead by extending your arm fully, keeping your wrist straight and aligned with your shoulder.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions, then switch sides to perform the exercise with your left knee down and right foot forward.
Technical tips
- Keep your core tight throughout the movement to prevent arching of the lower back.
- Ensure that your front foot is firmly planted on the ground for stability.
- Maintain a neutral spine by keeping your head aligned with your spine and looking straight ahead.
- Avoid shrugging your shoulders as you press; keep them down and away from your ears.
- Control the movement on both the upward and downward phases to maximize muscle engagement.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
Decline Barbell French Press
The Decline Barbell French Press is an isolation exercise targeting the triceps brachii. Performed on a decline bench, this exercise emphasizes the long head of the triceps by increasing the range of motion and providing a unique angle of resistance. It is effective for building tricep mass and strength.
Muscle focus
Step-by-step cues
- Set a decline bench at a moderate angle and secure your feet under the foot pads.
- Lie back on the bench with your head lower than your feet, ensuring your back is supported.
- Grip a barbell with a shoulder-width, overhand grip (palms facing away from you).
- Extend your arms fully above your chest, keeping a slight bend in your elbows to maintain tension.
- Inhale and slowly lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.
- Pause briefly when the barbell is just above your forehead or slightly behind it.
- Exhale and press the barbell back to the starting position by extending your elbows, focusing on contracting your triceps.
- Repeat for the desired number of repetitions while maintaining control throughout the movement.
Technical tips
- Keep your elbows close to your head throughout the movement to maximize tricep engagement.
- Avoid flaring your elbows out to prevent shoulder strain and maintain focus on the triceps.
- Control the descent of the barbell to avoid hitting your forehead and ensure muscle tension is maintained.
- Use a spotter if lifting heavy to ensure safety and proper form.
- Warm up thoroughly before performing this exercise to prevent elbow joint strain.
- Focus on slow, controlled movements rather than using momentum to lift the weight.
Barbell Larsen Press
The Barbell Larsen Press is a bench press variation designed to improve upper body strength and stability. It emphasizes the chest, shoulders, and triceps while minimizing leg drive by keeping the feet elevated off the ground.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your eyes directly under the barbell.
- Grip the barbell slightly wider than shoulder-width apart.
- Lift your feet off the ground and extend your legs straight out, keeping them parallel to the floor.
- 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 your elbows at a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring a controlled movement throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on controlling the descent of the barbell to maximize muscle engagement.
- Avoid arching your back excessively; maintain a natural spine position.
- Ensure that your wrists remain straight and in line with your forearms during the lift.
- Breathe in as you lower the barbell and exhale as you press it back up.
- Start with a lighter weight to master form before progressing to heavier loads.
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This exercise utilizes a landmine setup, which is a barbell anchored at one end, allowing for a unique pressing angle that can reduce strain on the shoulder joint.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell in a landmine attachment or securely in a corner.
- Kneel on one knee with the opposite foot flat on the ground in front of you, forming a 90-degree angle at both knees.
- Hold the end of the barbell with the hand on the same side as your kneeling leg, keeping your core engaged and torso upright.
- Press the barbell upward and slightly forward until your arm is fully extended, keeping your wrist straight and elbow slightly bent at the top.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core tight throughout the movement to maintain balance and stability.
- Focus on pressing through your shoulder rather than using momentum from your legs or torso.
- Ensure your elbow stays under your wrist during the press to maintain proper alignment.
- Breathe out as you press the barbell up and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
