International Chest Day, which thoughtfully occurs once a week and usually on a Monday, is arguably the best way to set your training intentions for the week ahead. Whilst the idea of ticking heavy squats or deadlifts off early on in the week also has a lot of merit, it’s hard to beat the allure of a heavy bench press and a solid pump.
But, if the queue for the bench press at your gym is too much to bear, grab a pair of dumbbells and a resistance band, head to a dip station, and work your way through this chest and shoulder chipper. Your mission is to ‘chip’ away at each set, taking micro-breaks to keep your form sharp before moving onto the next movement. Aafter your fourth and final movement, start the circuit again from the beginning, this time lowering the reps by five. You’ll begin with a set of 25 of each, dropping to 20 of each, then 15 and 10 before a final, gut-busting set of five.
Dumbbell Floor Press x 25/20/15/10/5
After your final Z-press, lay flat on your back with your knees bent and your feet flat on the ground, still holding your dumbbells. Press the weights above your chest, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B) pause here before explosively pressing back up.
Push Press x 25/20/15/10/5
Stand tall immediately after completing your floor press. Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to you shoulders and repeat. Once you can no longer keep the bells locked out overhead, or fail to lower them under control- pause.
Dips x 25/20/15/10/5
Jump up on two parallel bars with your palms facing inward and your arms locked out, holding your full bodyweight (A). Lean forward and bend at the elbows, slowly lowering your body until your feel a deep stretch through your chest (B). Drive yourself back up to the top explosively and repeat.
Banded Lateral Raises x 25/20/15/10/5
Step both feet into the loop of a resistance band, holding the other end at your sides (A). Raise both arms up laterally, moving explosively against the band tension until they’re parallel to the ground (B). Pause here before lowering your arms under control to your sides. A slight bend in the arms is fine, but be sure your hands are moving away from your body laterally, and not in front.
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