Chest and biceps workout

Chest and biceps exercise #2: Low incline dumbbell flies

We set the bench at the lowest incline possible for this chest exercise. This was to target a different portion of the pecs. Remember, different angles on the bench force different regions of the pecs to work harder. While there is no upper, middle and lower chest muscles (it’s all one muscle), you can work different regions of the pecs with more emphasis. Increase the weight on each set.

Chest and biceps exercise #3: Cable flies super set with incline push ups

For the incline push ups, simply elevate your legs on a bench or chair and do a standard push up. We aimed for failure on every super set. Some of us got 5 reps and others got 15. It’s all personal experience and strength.

Chest and biceps exercise #4: Close grip cable curls

Lock your upper arm in place and be sure not to let it move. The “hinge” should be at your elbow and only your lower arm should be moving in this biceps exercise. Keep your elbows tucked in and don’t let them flair outwards. Increase the weight each set.

Chest and biceps exercise #5: Standing simultaneous dumbbell curls

The key here is to ensure you don’t swing the weights. Focus on the mind-muscle connection and use only your biceps to move the weight. Strict form is critical to get the most out of this exercise. You can use the same weight for each set.