Looking to get your chest and triceps more toned and see correct form? Also, at the end of this video is an external shoulder rotation exercise that is a preventative exercise and one of my favorites for maintaining proper shoulder function.
You will want to be warmed up at least 5-10 minutes prior to starting this program. It features 3 chest exercises, a few triceps exercises and again that shoulder exercise. You can use a resistance band attached to a door or anchored safely should you wish to do this program at home and don’t have a cable unit for exercises shown. You can also do the first 2 chest exercises on a stability ball or floor as last resort. The floor is the last choice simply because in the down position you want a bit of a pre-stretch prior to the execution of the movement for a better overall range of motion. Be sure to focus just as much on the negative portion of these exercises as it’s not just all about the pushing phase or better known as concentric/contraction phase (shortening of the muscle being worked).
Go for 2-3 sets with a rest of 30-90 seconds in between. Always have at least a day of rest in between working same muscles. Why such a range in rest periods? It’s whatever your goal is for the exercise. Power 4-8 reps super heavy requires 90 seconds to 5 minutes rest actually. Strength 10-12 reps moderate to sort of heavy requires 30-60 seconds. Endurance 15 reps and above requires not as much rest as you are working the slow twitch muscle fibers and generally using lighter weight.
For the individuals (ladies) that grab those 3-5 pound weights and always go for the endurance you really aren’t doing your joints and ligaments any favors, in fact you are wearing them out more. I suggest doing a few sets of 10-12 reps with heavier weights to increase bone density and keep the joints and ligaments strong under a load. Form is essential, as crappy form is the quickest way to get injured. Don’t always pick the same weight and just do 3 sets. Overload the muscle and should you need to reduce or increase weight as you get warmed up or fatigued then listen to your body.
Here’s the video. Watch it and follow along or watch and do it at the gym. Check for good form. Breathe! Notice that I have my foot on the bench for the dumbbell bench press. You can have one, both or none as it’s all about how your low back feels and how stable you feel doing the exercise. You want the small of the back to touch the bench as best you can that the pelvis position can change the position of the mid-back and shoulders during the execution of this exercise.
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Tonya Tittle, M.S., ACSM, LMT, TPI Level 1
Energy Fitness /Owner/Dir. of Training
(Club 29 Fitness Inc.)
898 N. Hwy 25 Bypass
Greenville, SC 29690 (Travelers Rest area) shooting for June 2023 re-open date!