Chest and Biceps 💪🏻

Chest and Biceps 💪🏻

Sep 08, 2021

Chest and Biceps 💪🏻 

➡️Eccentric Chest Press (4 sets; 8-10 reps) 

When lowering and pressing the bar, be sure to stay in the same plane (in space). At the top intentionally engage the pectoral muscles. On the way down count to 3 and explosively press up in 1 count. 

➡️Eccentric Bicep Curl (4 sets; 6-8 reps) 

Focus on 3 second count on the way down, and a powerful 1 second count on the way up. Relax through the traps to avoid neck tension. Keep elbows glued at the side or slightly in front of abdomen as much as possible. 

➡️Supinated Grip Floor Press (3 sets; 8-10 reps) 

Grip the dumbbells underhand and start with elbows bent to 90 degrees resting on the floor. Press through the chest to bring the dumbbells up toward the ceiling, extending the elbows. Return to starting position slowly. 

➡️Rotating Bicep Curl (3 sets; 12 reps total) 

Start with a hammer curl. Rotate the dumbbell by bringing the palms upward. Lower the dumbbell in this position (supinated) and out toward either side. Curl weight again in this position. Reverse the rotation back to neutral grip and lower in this position. Repeat this 6 times. 

➡️Chest Fly (3 sets; 8-10 reps) 

Focus on slow and controlled movement with an intentional contraction of the pectoral muscles at the top. Keep a slight bend in the elbows. 

➡️Single Arm Isolated Bicep Curl (3 sets; 8 reps each side) 

Resting the elbow on your inner thigh allows for a concentrated bicep curl. Feet should be just outside hip width apart. Be sure to keep a flat back and lifted chest throughout the movement. Avoid using momentum! 

link to workout: https://www.instagram.com/p/CTkZmfuAOYE/?utmmedium=copylink

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