Heeey Boss Babes!
So today I thought I'd share with you guys the small chest workout I do! Now I know a lot of you ladies are like whoa what.. chest? No thanks. I know many of you may think well it just makes my boobs smaller or oh I'll just do push ups, LADIES NO! Training chest actually helps keep your upper-body muscles in balance AND also can help with posture!
So here is my little chest workout I put together with some explanations on each exercise!
1. Pushups - 4 sets, 15 Repetitions - I like to start off with these just to warm up my chest. You can either do them knees on the ground or not your choice!
2. Cable Flyes - 3 sets, 10 Repetitions - Ok so there are two different types of flyes I do, first I do high cable flyes then low. Still doing 3 sets, 10 Repetitions what I like to do is speed up the tempo and then slow it back down on the way out.
3. One Arm Cable Flyes - 3 sets, 10 Repetitions Each Arm - Basically the exact same thing just one arm but a more consistent speed throughout the movement.
4. Dumbbell Incline Chest Press - 3 sets, 10-12 Repetitions - So this is done on an incline bench and I like to use medium weight and try and increase as I go. However, if you are just starting out stick to a comfortable weight so that you don't feel like you're going to either further exacerbate shoulder issues or begin having them. You can also think of it in a way as stopping at 90 degrees.
5. Dumbbell Incline Flyes - So it's like using cable but at an incline! Use a relatively light weight just to see where you are comfortable at and you can increase as you go.
6. Dumbbell Chest Press - 3 sets, 10-12 Repetitions - Pretty much same as the above but laying down at no incline.
So this is typically all that I will do for a chest workout. However, I have been adding in the barbell incline, decline, and regular bench press so here is what I like to do IF I do these three.
1. Bench Press - 4 sets, 10 - Since I just started adding in these I like to stick to the same weight. IF I decided to go heavier I do 12,10,8, as many as I can at the heaviest weight I can go to challenge myself.
2. Incline Chest Press - 4 sets, 10 Repetitions OR 12,10,8, as many as I can at the heaviest weight.
3. Decline Bench Press - 4 sets, 10 Repetitions OR 12,10,8, as many as I can at the heaviest weight.
I like to challenge myself because with decline bench press and regular bench press I can now bench 45's each side for 2. So challenge yourself! It's seriously the best feeling especially since I know a lot of us don't enjoy training chest.
So there you have it! My typical chest day or chest workouts. Enjoy :)
Written by: Lauren Hedley