🗒️ Advenced’s Barbell Chest Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Barbell Chest Routine
✋ Tips for Effective Preparation!!
- When doing barbell exercises, make sure to maintain a stable core and avoid any shaking in the upper body.
- When performing heavy weightlifting, always make sure to install a safety bar and wear a supporter while exercising!
- If you are too ambitious, you are more likely to get injured. Instead of relying on mental strength, aim to exercise in the best condition possible.
📝 Exercise list
Click on the exercise for detailed instructions.
Barbell Bench Press
How To
- Lay your body on the bench and hold the barbell a little wider than your shoulders.
- As you feel the relaxation of the chest muscle, lower the barbell toward your chest while bending your arms.
- Feel the chest muscle and push the barbell in the vertical direction of the body.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that you can comfortably lift for 8-12 repetitions.
Position your body on the bench with your feet flat on the floor and your back pressed firmly against the bench.
Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
Lower the barbell slowly and controlled towards your chest, keeping your elbows at a 45-degree angle.
Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Engage your core and maintain a stable body position throughout the exercise.
Push Up
How To
- Lie on the floor with your arms next to your chest.
- Raise your elbows with strength on your abs and glutes.
- Slowly bend your elbows and return to the position in step 2.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with your hands slightly wider than shoulder-width apart.
Keep your core engaged and your body in a straight line from head to toe.
Lower your body down by bending your elbows, keeping them close to your sides.
Push through your palms to straighten your arms and return to the starting position.
Focus on maintaining proper form and avoid sagging or arching your back.
Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.
Barbell Incline Bench Press
How To
- Lay your body on the incline bench and hold the barbell a little wider than your shoulders.
- As you feel the relaxation of your chest muscle, lower the barbell toward your chest while bending your arms.
- Feel the tension of the upper chest muscles and push the barbell vertically from the floor.
sets: 5 sets
reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Position your body on the bench with your feet flat on the floor and your back pressed firmly against the bench.
Grip the barbell slightly wider than shoulder-width apart, with your palms facing forward.
Lower the barbell slowly and controlled towards your chest, keeping your elbows at a 45-degree angle.
Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Engage your core and maintain a stable and neutral spine throughout the exercise.
Dips
How To
- Set the dip bar slightly wider than the shoulders
- Climb onto the dip bar so that the wrist does not band
- Incline forward your upper body
- Lower your body by bending your arms until your elbows are about 90 degrees
- While maintaining the balance of the upper body, push the dips to get back to the position in step 1
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a proper warm-up to prepare your muscles for the exercise.
Keep your core engaged and maintain a straight body position throughout the movement.
Start with assisted dips using a resistance band or a dip machine if you are unable to perform full bodyweight dips.
Focus on controlled and slow movements to avoid any jerking or swinging motions.
Gradually increase the depth of your dips as you gain strength and flexibility.
Listen to your body and take breaks if you feel any pain or discomfort during the exercise.
Barbell Decline Bench Press
How To
- Lay your body on the decline bench and hold the barbell a little wider than your shoulders.
- As you feel the relaxation of the chest muscle, lower the barbell toward your chest while bending your arms.
- Feel the chest muscle and push the barbell in the vertical direction of the body.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Position your feet firmly on the ground and maintain a stable base.
Grip the barbell slightly wider than shoulder-width apart.
Lower the barbell slowly and controlled towards your chest, keeping your elbows at a 45-degree angle.
Push the barbell back up to the starting position, fully extending your arms.
Engage your core and maintain a neutral spine throughout the exercise.
Weighted Push Up
How To
- Lie on the floor with your arms next to your chest.
- Place the weight plate on your back to prevent it from falling.
- Raise your elbows with strength on your abs and glutes.
- Slowly bend your elbows and return to the position in step 2.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that is challenging but manageable for you.
Keep your core engaged and your body in a straight line from head to toe.
Lower your chest towards the ground, keeping your elbows close to your body.
Push through your palms to return to the starting position.
Focus on controlled movements and avoid rushing through the exercise.
Gradually increase the weight as you get stronger and more comfortable with the exercise.
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