Tag: chest

Chest

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    CHEST EXERCISES

    With the time that you have. Pick some exercises and train.

    Dumbbell Flat Bench Fly : 4 x 10 reps

    Dumbbell Flat Bench Squeeze Press : 10 reps

    Classic Push-Ups : 4 x 10

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    Shoulder Tap Push-Ups : 4 x 10

    Beast Loaded Push-Ups : 4 x 10

    Spiderman Push-Ups : 4 x 10

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    Classic to Diamond Push-Ups : 4 x 10

    Power Push-Ups : 4 x 10

    Dumbbell Flat Bench Press : 4 x 10

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    Floor Dumbbell Flyes 4 x 10

    Standing Dumbbell Fly : 4 x 10

    Incline Barbell Bench Press : 4 x 10

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    Flat Bench Close Grip Dumbbell Chest Press : 4 x 10

    Flat Bench Dumbbell Chest Flys : 4 x 10

    Incline Dumbbell Chest Press : 4 x 10

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    Explosive Push-Ups : 4 x 20

    Lateral Push-Ups : 4 x 20

    Arrow Push-Ups : 4 x 20

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    Decline Push-Ups : 4 x 20

    Incline Push-Ups : 4 x 20

    Prowler Pus-Ups : 4 x 20

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    CHEST EXERCISES

    Upper

    Incline Bench Press

    Incline Dumbbell Press

    Decline Push-Ups

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    Overall-Mid

    Flat Bench Press

    Dumbbell Press

    Machine Press

    Push-Ups

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    Lower

    Decline Bench Press

    Decline DumbBell Press

    Incline Push-Ups

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    Monday. International Chest Day

    When I can’t go to the gym.

    I use a small exercise machine at home, to try and maintain a foundation of work. I can’t be sore the next day, so my workout is simple. I like to use the ” rack’em “, approach.  I use all my weight plates starting with the lightest, shooting for twenty-one reps all the time, till I get to the last weight plate. A small 140, but on my machine it feels like two-hundred?

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    Home Gym Link

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    I also try the flat bench.

    Empty bar 4 x 10,

    two plates, 4 x 10,

    Four plates, 4 x 10.

    Currently, I’m at six plates, 1-6. Haven’t been able to train longer.

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