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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.

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Exercise Routine

You need a Flash plugin to view this player	Bench Press - Dumbbell, Flat Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto...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 palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps of 50 lbs. Set 2 - 10 reps of 50 lbs. Set 3 - 10 reps of 50 lbs.
You need a Flash plugin to view this player	Bench Press - Inclined, Hammer Grip Grab a dumbbell for each hand. Lay on the bench with the head, shoulders, and butt firmly on the ...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 surface. Use a hammer grip (palms facing each other). Lower the weight evenly to the sides of the chest. Drive the weights in a straight line up to the starting position. Maintain a tight midsection throughout execution. Drive the feet through the floor. Can also be done on a flat bench or decline bench. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps of 40 lbs. Set 2 - 10 reps of 40 lbs. Set 3 - 10 reps of 40 lbs.
You need a Flash plugin to view this player	Flyes - Dumbbell, Declined Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms...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 each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps of 40 lbs. Set 2 - 10 reps of 40 lbs. Set 3 - 10 reps of 40 lbs.
You need a Flash plugin to view this player	Tricep Press - Dumbbell, Seated Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench...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. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps of 45 lbs. Set 2 - 10 reps of 45 lbs. Set 3 - 10 reps of 45 lbs.
You need a Flash plugin to view this player	Tricep Extension - Dumbbell, Lying, Supine Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower ...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 forearms touch your biceps. Return to starting position. Can also be done on the floor, seated or standing, or with a barbell. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps of 20 lbs. Set 2 - 10 reps of 20 lbs. Set 3 - 10 reps of 20 lbs.
You need a Flash plugin to view this player	Tricep Kickbacks - Dumbbell Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your ...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 dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps of 15 lbs. Set 2 - 10 reps of 15 lbs. Set 3 - 10 reps of 15 lbs.

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