How To Boost Your Bench 💪🏻

Grow your chest size & strength with this killer chest & tricep routine! This is my Day 2: Chest & Triceps. Using this routine & similar variations of the movements listed, I have grown my bench numbers from 65lbs max to 120lbs max (for now lol) with time, patience, & consistently. Remember that everyone is at a different stage in their workout journey, so give yourself grace, focus on form over weight, & stay consistent. I promise the hard work will show & pay off 😉

➡️How To:

1️⃣ Flat Bench Press

- Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders.

- Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.

- Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching your back.

- Slowly lift the bar or dumbbells off the rack, if using. Lower the bar to the chest, about mid-chest level, allowing elbows to bend out to the side, about 45 degrees away from the body.

- Stop lowering when your elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position.

2️⃣ Incline Chest Press

- Place feet flat on the floor as you lean back slightly, so your back rests against the bench with a neutral spine.

- Start by holding dumbbells or a barbell directly over the shoulders. Face your palms forward, with the thumb wrapped around the handle.

- Press the weight upward over your eyes or slightly higher, with elbows extended to 45 degrees.

- Inhale and lower dumbbells or barbell slowly and with control until they touch or reach just above the chest, elbows and wrists staying out to the sides.

3️⃣ Tricep Dips

- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.

- Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.

- Push yourself back up slowly until your arms are almost straight, and repeat.

4️⃣ Chest Fly

- Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.

- Grab the handles so that your palms are facing forward. Note that some machines have a foot bar that you need to push in order to release the handles and bring them forward.

- Press your arms together in front of your chest with a slow, controlled movement. Keep a slight, soft bend in the elbows with wrists relaxed.

- Pause for one second once your arms are fully "closed" in front of your chest.

- Bring your arms slowly back to the starting position, opening your chest and keeping posture strong and upright.

5️⃣ Tricep Pushdown

- Start by bracing your abdominals.

Tuck your elbows in at your sides and position your feet slightly apart.

- Inhale. Push down until your elbows are fully extended but not yet in the straight, locked position. - Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.

- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

6️⃣ Tricep Skullcrushers

- Hold the weight overhead by grasping the inside dumbbell plate surface with both hands

- Slowly bend your elbows and lower the weight behind your head as far as you can. Remember to keep your trunk upright and your core engaged. The weight should follow the path of your spine.

- Then, at the lowest point, straighten your elbows and extend the weight back overhead. Hold the fully extended position for a moment, then repeat. Keep the movement slow and controlled.

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