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Chest and Triceps

Part of the All Free Weights program.

This workout has never been performed.

Description

This workout focuses mainly on the pectoral and tricep muscle groups. If you are just starting out, begin with low weight dumbbells (10-20 lb) and work your way up if you need more of a challenge. All suggested weight values are given in total weight, i.e., 50 lb means two 25 lb dumbbells.

Exercise Routine

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Bench Press - Dumbbell, Flat

Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...

Routine:

Set 1: 10 x 50 lbs

Set 2: 10 x 50 lbs

Set 3: 10 x 50 lbs

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Bench Press - Inclined, Hammer Grip

Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the bench and the feet firmly on the floor . Pull the shoulder blades together to form a solid pressing sur...

Routine:

Set 1: 10 x 40 lbs

Set 2: 10 x 40 lbs

Set 3: 10 x 40 lbs

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Flyes - Dumbbell, Declined

Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to ...

Routine:

Set 1: 10 x 40 lbs

Set 2: 10 x 40 lbs

Set 3: 10 x 40 lbs

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Tricep Press - Dumbbell, Seated

Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows....

Routine:

Set 1: 10 x 45 lbs

Set 2: 10 x 45 lbs

Set 3: 10 x 45 lbs

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Tricep Extension - Dumbbell, Lying, Supine

Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until fore...

Routine:

Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

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Tricep Kickbacks - Dumbbell

Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...

Routine:

Set 1: 10 x 15 lbs

Set 2: 10 x 15 lbs

Set 3: 10 x 15 lbs