TheFitLifeChestWorkout#shortvideo#viralvideo#gymworkout#foryou

TheFitLifeChestWorkout#shortvideo#viralvideo#gymworkout#TheFitLifeChestWorkout#shortvideo#viralvideo#gymworkout#Lie back on the bench, holding a pair of dumbbells in a neutral grip. Drive your shoulders into the bench, then squeeze your shoulders, abs, and glutes. Press the weight straight up, then shift your upper arms so that you're at a 92 degree angle relative to your torso. Moving only at the elbows, lower the weights down toward your head. Extend your arms back to the starting position, squeezing your triceps. Advanced Chest and Triceps Workout As you grow in your chest and triceps training, you’ll want to layer on volume – although not simply for the same of volume. Your goal is to add in volume that lets you train with greater intensity, while also hitting your muscles from more angles and addressing different portions of the force curve to bulletproof joints and also spark greater gains. First Exercise: Heavy Press Eb says: You’ll still want to start with a heavy pressing movement, again working 3 to 4 sets. Shoot for 5 to 10 reps per set, aiming to go heavy. Examples: Barbell Bench Press, Dumbbell Bench Press, Incline Dumbbell Press Sets and Reps: 3 to 4 sets of 5 to 10 reps Barbell Bench Press Use the form cues listed above in the Beginner's section. Focus on progressing to heavier weights, keeping a strong base (feet planted, glutes and core squeezed). Dumbbell Bench Press Use the form cues listed above in the Beginner's section. Incline Dumbbell Press Use the form cues listed above in the Beginner's section. Second Exercise: Press Angle Change Eb says: Now change upper arm angles relative to torso, so you can hit a different portion of your chest. If you just did flat bench press variation, aim to do an incline press variation with the incline between 30 to 45 degrees. If you started on the incline, attack a flat bench press variation, or even a machine press here. Do 3 to 4 sets of 8 to 10 reps, starting to pile up quality volume. Examples: Machine Press, Barbell Bench Press, Dumbbell Bench Press, Incline Dumbbell Press Sets and Reps: 3 to 4 sets of 8 to 10 reps Machine Press Align your seat to the point where the handles are about two inches below your shoulders. Keep your shoulder blades tightly squeezed against the back pad, and your glutes and lower back wedged into the pad as well. Drive your elbows down and tight, while pushing into the floor with your legs. Press forward, squeezing at the top. Third Exercise: Chest Adduction/Bodyweight Eb says: Either do a chest adduction movement here, or master your bodyweight. Any of the bench press fly variations mentioned above could work, and keep the reps higher. Aim for 3 sets of 10 to 12 reps, focusing less on load (you’ve got some fatigue on you now) and more on technique and squeeze. If you opt for a pushup variation, do 2 to 3 sets to failure. Options: Cable Fly, T-Bench Fly, Pushup Sets and Reps: 3 sets of 10 to 12 reps (fly); 2 to 3 sets to failure (bodyweight) T-Bench Fly Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders. Squeeze your shoulders, glutes, and core to create full-body tension. Your spine should form a straight line, with a neutral spine. Bend your elbows to descend to the floor, stopping with your chest just above the ground. Your elbows should be at a 45 degree angle relative to the torso. Press back up off the floor, raising up to the top position with your elbows fully extended. Fourth Exercise: Triceps Isolation Eb says: Now shift gear for two triceps-focused exercises. Start with an exercise that has you moving only at the elbow joint, such as a triceps press down or cable triceps kickback. Work either move for 3 sets of 12 to 15 reps, focusing on squeezing your triceps on every rep. Options: Triceps Pressdown, Triceps Kickback Sets and Reps: 3 sets of 12 to 15 reps Triceps Pressdown