Ayyyoooo save this post and try this push day if you want your chest & tris to LITERALLY FALL OFF 🔥
-bench press 4x12 (not videoed)
-machine chest press 4x12
-dumbbell chest flys 3x12
-cable machine tricep extension 3x12
**super-set with: cable machine overhead tricep extension 3x12
-push ups 3x12
**super-set with: cable machine upright chest flys 3x12
Good luck I am going to be sitting in a bath full of Epsom salt for three days xoxo Tay
Need A Warm Up Exercise For The Chest⁉️
Follow 👣 @hardgainer.academy for DAILY muscle growth tips for skinny/skinny fat men
👥TAG-SAVE-SHARE with someone this will help
🕵️Did you know the Around The World Flys can help with upper and lower chest stimulation during your chest routine? By stimulating the muscle fibers in the upper chest (which tends to be the most underdeveloped portion of the chest for men) you can obtain better muscle activation during your chest pressing movements. What does all this mean? Improved mind-muscle connection and more overall chest growth! See instructions below⬇️
1️⃣Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. This will be your starting position✅
2️⃣Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement✅
3️⃣Reverse the movement to return the weight to the starting position as you exhale✅
To avoid injury, make sure that you keep your elbows slightly bent. This will help keep your shoulders in a safer position☑️
📨Message me if you want more info❗️
🔥Question Of The Day🔥
What’s your favourite warm up on a push/chest day⁉️
⬇️Comment Down Below⬇️
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HOW TO FOCUS ON GROWING YOUR CHEST [by @oakleyoday]
When it comes to growing a lagging chest there’s a few things you want to keep in mind. First, you need to increase the number of times you hit your chest. Second, you want to increase the total volume of working your chest. Just by increasing your frequency, you should achieve this. Third, you want to focus on bench pressing (flat & incline). This is the main compound for chest and should be the main lift you are striving to get better at. Lastly, do all the rep ranges. They all build off of each other. If you get stronger in the 1-5 rep range that will help you get stronger in the 6-12+ rep range, which results in more total volume which is what we want in order to build your chest up.
TAG A FRIEND WHO WANTS TO WORK ON THEIR CHEST!👇👇
Sunday-funday 🌈⚡️ so as I’m still a bit sick I’m just gonna be de-loading for a few days just so I don’t get sick all over again 🙈 I had a pretty good push day 💪🏼 just did some free weights and the gym was super empty! So good to take a break from studying but now it’s time for dinner and than back to it 🙃 Also I had soup for lunch which was super low in cals so that means a big dinner 😍 what did you guys get up to this weekend? Let me know in the comments ❣️ #gymshark#workoutoutfit#womensbest#beavisionary#gymsharkwomen#gymshark66#pushday
Don't forget to get over to my you tube channel so you can check out my full push day workout. Please subscribe and leave comments so I can keep trying to make these better. Ask any questions you'd like. Link is in my bio or search you tube for Big Fortress to find my channel. Thank you
Statut actuel : Déficit calorique
Calories ingères en moyenne par jours : 1,7k
Dernière semaine décrassage suite à une superbe semaine de relâche.
Février est en approche ! Prochain objectif en ligne de mire 😌 :
Augmentation progressive de l’apport calorique (+700 Cal par semaine pour arriver à un surplus calorique) 🏋🏻♂️
Treadmill 14km/h 2mins max (warmup).
Avec augmentation de la charge progressivement.
Série de 5 :
- Bench press 40kg-40kg-50kg-50kg-60kg /max reps.
- Cable fly - 8kg-8kg-8kg-8kg-8kg /max reps.
- Landmine (T-Bar) press 25kg-25kg-30kg-30kg-35kg /max reps.
- Shoulder press (DB) 14 kg /max reps.
1-1 Tempo Bench 85% 1x2x210
1-1 Tempo Bench 80% 3x2x195
3 count Pause Bench 70% 4x5x170
1-1 Tempo Bench is definitely new to me. The first rep is a tempo rep, then the second is a competition rep. Give it a try.
Starting now all my bench workouts except incline, & all bench PR everything will be pause. If I decided to hit a touch & go max & did it I will not count it anymore. I don't want momentum strength I want true strength even tho I will be a bit weaker I don't mind cuz I'm looking at a bigger picture here. Luckily for me the gaps of my pause bench & touch & go bench is not that far apart. I remember at 1 point my pause bench is 10lb below my touch & go #powerlifting#pushday#competitionbench#minorsetbackforamajorcomeback
Here are some of my all-time favorite exercises for some upper-body GAINZZZZZ 😤🙏🏽 YES.
✖️ Weighted Tricep Dips (boobz, shoulders, triceps) -set up def isn’t always easy😂
✖️ DB Shoulder Press (drop the dumbbells at ear-level & don’t pause at the top - keep constant tension on your shoulders)
✖️ DB Incline Press (boobz, shoulders, triceps)
✖️ DB Cross-Body Hammer Curls (biceps)- TIP - whenever you see the word “hammer,” that means facing the head of the dumbbell towards the ceiling.
✖️ DB Hammer Curls (biceps) - keep your elbows glued to your sides!
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🙋🏽♀️Get yourself establishes in a gym 🏋🏽♀️Get comfortable with weight-training..
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I’m currently visiting @yourmacrogal who is doing my challenge so I had to do one of my own workouts and lemme just tell you I played myself. Sets of 10 on everything??? Why @ me. Sorry challenge ladies ilysm we will be strong together.
Full push day that can be done in a moderately equipped apartment gym! Here are a few moves + the entire workout on the last slide. Like and save or whateva 🥰
457252 days ago
Ya’ll see these crazy pump veins?? Still got em’ even without my pump sup👽😜
Anyways, Happy Sunday❤️
Today was push day, and tbh I’m pretty surprised at my bench. High key keep getting better and my gains show it🤓
1️⃣ good mornings (4x16)
2️⃣ bulgarian split squats (4x16)
3️⃣ sway squats (4x16)
4️⃣ landmine squats (30)
5️⃣ landmine good mornings (4x16)
song - EASTSIDE BY @itsbennyblanco 🎶
207417:02 PM Sep 30, 2018
In my story I asked what kind of workout split you do. A workout split is how you breakdown your workouts throughout the week. When you have the right split, you will have a much more effective workout, however it will vary for each person depending on experience and goals. Examples of some splits: upper/lower body, "bro split" (hitting every muscle group on seperate days), push pull.
Personally, I do a push, pull, legs split. Today was push! Swipe⏩ to see two parts of my workout.
◼Superset 1 (3x12):
🔹Barbell Push Press
🔹Dumbbell Floor Press
◼Burn out (4x12):
🔹Dumbbell Deadlift to Push up
12061:22 PM Jun 21, 2018
I'm a #minimalist when it comes to equipment. Today was BW & Kettlebells!
Swipe⏩ to see some exercises I did:
1. Single arm kettlebell shoulder press: the advantage of single arm is that you can practice with more weight than using both arms, just remember to keep your core tight and no back arching!
2. Floor press: if you are a beginner with the chest press or using a heavier weight, the floor press is a safer bet since your elbows will hit the ground at around 90°.
3. Russian twists: this can be performed with your feet on or off (harder) the ground, you should be leaning far back enough so as you twist your elbows touch the ground behind you. Dont cheat yourself!
4. In and out: again, this can be performed with your feet on or off (harder) the ground. go very slow and keep your back flat as you go out.