4-Week Bigger Chest Specialization Program: Progression Cycle 8
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.
Bent Arm Chest Stretch
Muscle focus
Decline Barbell Bench Press
The Decline Barbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
Muscle focus
Step-by-step cues
- Set the decline bench to an angle of about 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Grip the barbell slightly wider than shoulder-width apart.
- Unrack the barbell and hold it above your chest with arms fully extended.
- Lower the barbell slowly to your lower chest, keeping elbows at a 45-degree angle to your torso.
- Pause briefly at the bottom of the movement.
- Press the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are firmly secured under the foot pads to maintain stability.
- Keep your core engaged throughout the exercise to support your lower back.
- Maintain a controlled tempo; avoid bouncing the bar off your chest.
- Focus on squeezing your chest muscles as you press the barbell upwards.
- Exhale as you press up and inhale as you lower the barbell.
- Start with a lighter weight to master form before progressing to heavier loads.
Seated Cable Horizontal French Press
The Seated Cable Horizontal French Press is an isolation exercise targeting the triceps. It involves extending the arms against resistance provided by a cable machine, focusing on the long head of the triceps. This exercise is performed seated, which helps stabilize the body and allows for better focus on the triceps.
Muscle focus
Step-by-step cues
- Sit on a bench facing a cable machine with a straight bar attached to the low pulley.
- Grip the bar with an overhand grip, hands shoulder-width apart.
- Position yourself so that your upper arms are parallel to the floor and elbows are bent at a 90-degree angle.
- Keep your elbows close to your head and extend your arms forward by contracting your triceps.
- Pause briefly at full extension, ensuring your arms are straight but not locked.
- Slowly return to the starting position by bending your elbows back to 90 degrees.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid arching your back during the exercise.
- Keep your elbows stationary and close to your head throughout the movement to maximize triceps engagement.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Exhale as you extend your arms and inhale as you return to the starting position.
- Start with a lighter weight to ensure proper form before increasing resistance.
Incline Dumbbell Bench Press
The Incline Dumbbell Bench Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as the anterior deltoids and triceps. It involves pressing dumbbells upward while lying on an inclined bench, which emphasizes the upper chest more than the flat bench press.
Muscle focus
Step-by-step cues
- Set an adjustable bench to an incline of 30 to 45 degrees.
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back on the bench, positioning the dumbbells at shoulder width with palms facing forward.
- Press the dumbbells upward by extending your arms until they are fully extended above your chest.
- Slowly lower the dumbbells back to the starting position at chest level.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are flat on the ground for stability throughout the exercise.
- Keep your core engaged to maintain proper form and support your lower back.
- Avoid locking your elbows at the top of the movement to maintain tension on the muscles.
- Control the movement by lowering the dumbbells slowly to maximize muscle engagement.
- Choose a weight that allows you to perform each rep with proper form without straining.
- Focus on squeezing your chest muscles at the top of each press for maximum contraction.
Lean Planche
The Lean Planche is an advanced bodyweight exercise that targets the shoulders, chest, and core. It requires significant strength and balance, as it involves holding the body parallel to the ground with only the hands touching the floor. This exercise is a progression towards the full planche, emphasizing shoulder strength and core stability.
Muscle focus
Step-by-step cues
- Begin in a push-up position with your hands shoulder-width apart and fingers pointing forward.
- Lean your body forward by shifting your weight onto your hands, keeping your arms straight.
- Engage your core and glutes to maintain a straight line from head to heels.
- Keep your feet together and lift them slightly off the ground, balancing on your hands.
- Hold this position for as long as possible, maintaining control and stability.
- Slowly return to the starting position by reversing the movement.
Technical tips
- Focus on engaging your core muscles to maintain stability throughout the exercise.
- Start with short holds and gradually increase the duration as you build strength.
- Ensure your shoulders are protracted and depressed to protect them from injury.
- Practice leaning forward incrementally to find your balance point without overextending.
- Use parallettes or yoga blocks if wrist flexibility is a limiting factor.
- Incorporate wrist strengthening exercises into your routine to support this movement.
Frog Planche
The Frog Planche is an advanced bodyweight exercise that focuses on building strength and balance in the upper body and core. It involves supporting the body parallel to the ground with only the hands, while the knees rest on the elbows. This exercise targets the shoulders, chest, triceps, and core muscles, enhancing stability and control.
Muscle focus
Step-by-step cues
- Begin in a squat position with your feet close together and hands placed shoulder-width apart on the ground.
- Lean forward, bending your elbows slightly, and place your knees on the back of your upper arms near the elbows.
- Shift your weight forward onto your hands while lifting your feet off the ground, maintaining balance.
- Engage your core and keep your back flat, ensuring that your body remains parallel to the ground.
- Hold this position for as long as possible while maintaining steady breathing.
- To exit, gently lower your feet back to the ground and return to a squat position.
Technical tips
- Warm up thoroughly before attempting the Frog Planche to prevent injury.
- Focus on engaging your core muscles to maintain balance and stability.
- Practice holding the position for short periods initially, gradually increasing duration as you build strength.
- Keep your gaze slightly forward to help maintain balance and alignment.
- If you're struggling with balance, try practicing against a wall for additional support.
- Ensure that your wrists are directly under your shoulders to distribute weight evenly.
Tuesday
Recovery Walk
Walk for 30-45 minutes and perform gentle shoulder mobility.
Wednesday
Back and Legs Support
Back and Legs Support muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
One-Arm Landmine Bent Over Row
The One-Arm Landmine Bent Over Row, also known as the Meadows row, is an effective unilateral exercise targeting the upper back, specifically the lats, rhomboids, and traps. It also engages the core for stabilization. This exercise is performed using a landmine setup, which allows for a unique range of motion and can help improve muscle imbalances.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely wedge one end into a corner.
- Stand perpendicular to the barbell with your feet shoulder-width apart.
- Bend at the hips and knees slightly, keeping your back straight and chest up.
- Grasp the end of the barbell with one hand, palm facing inward.
- Brace your core and pull the barbell towards your hip by driving your elbow back.
- Squeeze your shoulder blade at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your back straight and avoid rounding your shoulders during the movement.
- Focus on pulling with your elbow rather than your hand to engage the back muscles effectively.
- Maintain a slight bend in your knees to support balance and stability.
- Control the weight throughout the exercise to maximize muscle engagement and minimize injury risk.
- Ensure that your core is engaged to prevent excessive twisting or leaning.
- Start with a lighter weight to master form before progressing to heavier loads.
Smith Split Squat
The Smith Split Squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a Smith machine, which provides stability and control throughout the movement. This exercise is ideal for building strength and muscle in the legs while minimizing the risk of imbalance.
Muscle focus
Step-by-step cues
- Set the bar on the Smith machine to a height just below shoulder level.
- Stand with your back to the bar and position one foot forward and the other foot back, similar to a lunge stance.
- Place the bar across your upper back and shoulders, ensuring it is secure and comfortable.
- Engage your core and keep your chest up as you lower your back knee towards the ground by bending both knees.
- Descend until your front thigh is parallel to the floor, ensuring your front knee does not extend past your toes.
- Press through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Ensure your feet are positioned at a comfortable distance apart for balance.
- Keep your torso upright throughout the movement to avoid leaning forward.
- Focus on maintaining a controlled descent and ascent to maximize muscle engagement.
- Adjust the position of your feet if you feel any discomfort in your knees or hips.
- Use a moderate weight that allows you to perform the exercise with proper form.
- Engage your core muscles to help stabilize your body during the exercise.
Hollow Body Hold
The Hollow Body Hold is an isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your arms extended overhead and legs straight.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulders and legs off the ground simultaneously, keeping your lower back pressed into the mat.
- Maintain a slight curve in your lower back without arching.
- Hold this position, keeping your arms and legs straight and close to the floor without touching it.
- Breathe steadily throughout the hold, maintaining tension in your core.
Technical tips
- Ensure your lower back remains in contact with the mat to avoid strain.
- Start with shorter holds and gradually increase duration as you build strength.
- Focus on keeping your body as tight as possible, minimizing any movement.
- If you experience lower back discomfort, raise your legs higher to reduce strain.
- Keep your head in a neutral position to avoid neck tension.
- Practice regularly to improve endurance and core stability.
Weighted Pull-Up
The Weighted Pull Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and other muscles of the back and arms. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a pull-up bar and additional weight, typically attached via a weight belt.
Muscle focus
Step-by-step cues
- Begin by securely attaching a weight to your body using a dip belt or weighted vest.
- Stand beneath a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your body.
- Initiate the pull by driving your elbows downwards and pulling your chin above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the added weight is securely fastened to prevent injury.
- Focus on maintaining a straight line from head to heels by engaging your core throughout the exercise.
- Avoid swinging or using momentum to complete the pull-up; aim for controlled movements.
- If you're new to weighted pull-ups, start with a lighter weight to master form before progressing.
- Keep your shoulders away from your ears to prevent unnecessary strain and promote proper muscle engagement.
- Breathe out as you pull up and inhale as you lower yourself back down.
Weighted Sissy Squat
The Weighted Sissy Squat is an advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet shoulder-width apart. Hold a weight plate or dumbbell close to your chest.
- Engage your core and maintain a straight line from your head to your knees.
- Slowly bend your knees and lean back, keeping your hips extended and torso upright.
- Lower yourself until your knees are fully flexed, ensuring your heels remain on the ground.
- Pause briefly at the bottom of the movement, then push through your heels to return to the starting position.
Technical tips
- Start with a light weight to master the form before progressing to heavier loads.
- Focus on keeping your core tight throughout the movement to maintain balance.
- Ensure that your knees track over your toes to avoid undue stress on the joints.
- Use a slow and controlled motion to maximize muscle engagement and reduce injury risk.
- Consider using a sissy squat bench for added support if you're new to this exercise.
Side Plank
The Side Plank is an isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
Muscle focus
Step-by-step cues
- Lie on your side with your legs extended and stacked from hip to feet.
- Place your elbow directly under your shoulder, ensuring your forearm is perpendicular to your body.
- Engage your core and lift your hips off the ground, forming a straight line from head to feet.
- Keep your head in line with your spine and hold the position while breathing steadily.
- Maintain the position for the desired duration, then switch sides.
Technical tips
- Ensure your elbow is directly under your shoulder to avoid strain.
- Engage your core muscles to maintain balance and stability.
- Keep your body in a straight line to maximize effectiveness.
- Avoid letting your hips sag or rise too high; aim for a neutral position.
- Focus on steady breathing to help maintain the position longer.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
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.
Barbell Behind Neck Shoulder Press
The Barbell Behind Neck Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
Muscle focus
Step-by-step cues
- Set up a barbell on a squat rack at about shoulder height.
- Stand with your feet shoulder-width apart and grip the barbell with a pronated grip, slightly wider than shoulder-width.
- Unrack the barbell and position it behind your neck, resting it on your upper traps.
- Engage your core, keep your chest up, and ensure your back is straight.
- Press the barbell upward in a controlled motion until your arms are fully extended overhead.
- Slowly lower the barbell back to the starting position behind your neck.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your shoulders thoroughly before performing this exercise to prevent injury.
- Maintain a neutral spine throughout the movement to protect your lower back.
- Avoid using excessive weight to maintain control and proper form.
- Keep your elbows slightly in front of you as you press up to reduce shoulder strain.
- Focus on a smooth, controlled tempo both during the lift and when lowering the barbell.
- If you experience discomfort in your shoulders, consider reducing weight or switching to a different shoulder press variation.
One-Arm Cable Fly
The One-arm Cable Fly is an isolation exercise targeting the pectoral muscles, specifically the chest. It involves using a cable machine to perform a fly motion with one arm, allowing for unilateral training and improved muscle symmetry. This exercise helps in enhancing muscle definition and strength in the chest area.
Muscle focus
Step-by-step cues
- Set the cable machine to a high pulley position and attach a single handle.
- Stand sideways to the machine, with your feet shoulder-width apart, and grasp the handle with your outer hand.
- Step away from the machine to create tension on the cable, keeping your arm slightly bent.
- Engage your core and maintain a slight bend in your knees for stability.
- Pull the handle across your body in a wide arc, keeping your elbow slightly bent throughout the movement.
- Squeeze your chest at the end of the motion before slowly returning to the starting position.
- Perform the desired number of repetitions before switching to the other arm.
Technical tips
- Focus on using your chest muscles to move the weight, not your arms.
- Keep your movements controlled and avoid using momentum.
- Ensure that your shoulder remains stable and does not rotate excessively during the exercise.
- Maintain a slight bend in your elbow to reduce strain on the joint.
- Exhale as you pull the handle across your body and inhale as you return to the starting position.
- Start with a lighter weight to master form before increasing resistance.
Resistance Band Push-Up
The Resistance Band Push-Up is a variation of the traditional push-up that incorporates a resistance band to increase the intensity and engage the chest, triceps, and shoulders more effectively. This exercise enhances upper body strength and stability by adding variable resistance throughout the movement.
Muscle focus
Step-by-step cues
- Anchor a resistance band around your upper back, holding the ends of the band in each hand.
- Assume a push-up position with your hands slightly wider than shoulder-width apart and feet together or slightly apart for stability.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle relative to your torso.
- Pause briefly when your chest is just above the floor.
- Push through your palms to extend your arms and return to the starting position, maintaining tension in the band throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a resistance band that provides enough tension to challenge you but allows you to maintain proper form.
- Keep your elbows slightly tucked in rather than flaring them out to protect your shoulders.
- Focus on maintaining a straight line from head to heels by engaging your core muscles throughout the exercise.
- Control the movement both on the way down and up to maximize muscle engagement and effectiveness.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Ensure that the resistance band is securely anchored around your back to prevent it from slipping during the exercise.
Dumbbell Upright Row
The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang at arm's length in front of you, palms facing your body.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
- Continue lifting until the dumbbells reach chest level or slightly below your chin.
- Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning backward or forward during the lift.
- Focus on lifting with your shoulders and not pulling with your arms or wrists.
- Keep your movements smooth and controlled to maximize muscle engagement.
- Avoid using excessive weight to prevent strain on your shoulders and wrists.
- Ensure your elbows remain higher than your wrists throughout the exercise.
- Breath out as you lift the dumbbells and inhale as you lower them back down.
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.
Incline Hammer Chest Press
The Incline Hammer Chest Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as engaging the anterior deltoids and triceps. This exercise is performed on an incline bench using dumbbells, with a neutral grip to emphasize muscle activation and reduce stress on the shoulder joints.
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 and your back firmly against the bench.
- Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Position the dumbbells at shoulder height, elbows bent at approximately 90 degrees.
- Press the dumbbells upward until your arms are fully extended, keeping your wrists straight.
- Pause briefly at the top of the movement, ensuring not to lock out your elbows.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral grip throughout the exercise to minimize shoulder strain.
- Focus on controlled movements to maximize muscle engagement and prevent injury.
- Keep your core engaged to stabilize your body during the press.
- Avoid locking out your elbows at the top to maintain tension on the muscles.
- Ensure that your feet remain flat on the floor for better balance and support.
- Adjust the bench angle if you feel discomfort in your shoulders.
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.
High Pulley Overhead Triceps Extension
The High Pulley Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and definition.
Muscle focus
Step-by-step cues
- Attach a rope handle to a high pulley on a cable machine.
- Stand facing away from the machine, grasp the rope with both hands, and step forward to create tension in the cable.
- Position your feet shoulder-width apart and lean slightly forward at the waist.
- Extend your arms overhead, keeping your elbows close to your head and your core engaged.
- Slowly lower the rope behind your head by bending at the elbows while keeping your upper arms stationary.
- Pause briefly when your forearms are parallel to the floor.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows as close to your head as possible to maximize triceps engagement.
- Maintain a slight forward lean to stabilize your body and prevent lower back strain.
- Avoid using momentum; focus on slow, controlled movements for better muscle activation.
- Engage your core throughout the exercise to maintain balance and support your lower back.
- Exhale as you extend your arms and inhale as you lower the rope behind your head.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
Ring Push-Up
The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
Muscle focus
Step-by-step cues
- Adjust the rings to hang just above the ground.
- Position yourself in a plank position with hands gripping the rings, arms fully extended, and feet together.
- Engage your core and maintain a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Descend until your chest is in line with your hands.
- Push through the rings to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the rings are securely fastened before starting.
- Keep your wrists neutral to avoid strain.
- Focus on keeping your body stable throughout the movement.
- Control the descent to maximize muscle engagement.
- Avoid letting your elbows flare out too much; keep them at a 45-degree angle to your body.
- Maintain a tight core to prevent sagging in the lower back.
- Start with fewer repetitions if you're new to ring exercises.
Handstand Hold
The Handstand Hold is an advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
Muscle focus
Step-by-step cues
- Start in a standing position facing a wall.
- Place your hands shoulder-width apart on the ground about 6-12 inches from the wall.
- Kick up one leg at a time to bring your feet to the wall, achieving an inverted position.
- Engage your core and glutes to maintain a straight line from hands to feet.
- Keep your head neutral, looking slightly between your hands.
- Hold this position for the desired duration, focusing on balance and control.
- To exit, gently lower one leg at a time back to the ground.
Technical tips
- Ensure your hands are firmly planted on the ground for stability.
- Engage your core muscles to help maintain balance and prevent arching of the back.
- Keep your elbows slightly bent to reduce strain on the joints.
- Practice against a wall initially to build confidence and strength.
- Focus on breathing steadily throughout the hold to maintain calmness and control.
- Gradually increase hold duration as you build strength and stability.
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.
