Flat Dumbbell Press: 4 x 8
Incline Fly: 3 x 10
Tight-grip Barbell Bench: 3 x 10
Seated Dumbbell Press: 4 x 8
Lateral Raises: 3 x 12
Upright rows: 3 x 10
This chest and shoulder workout will really challenge your body and is awesome for growing strength, toning, and feeling strong. We’ll target your chest, shoulders, and all the stabilizing muscles – emphasizing some supplementary muscles in your arms and shoulders to get a more full upper body workout. Once you’ve warmed up and stretched, you’re ready to get going!
Flat Dumbbell Press:
To start, grab dumbbells that you are a comfortable weight. It’s okay to work up and down as far as weight so that you can find something challenging but manageable. Lie flat on a bench while holding a dumbbell in each hand. The weight should be right at your chest. Your palms should be facing forward and you want to engage your chest and triceps and extend your arms so that they are straight and perpendicular with the floor. Try not to push up towards your head or down towards you knees. Once your arms are fully straight, lower your arms back down so that your elbows are at a 90 degree angle. 4 sets of 8 reps!