How To

• Lie down on a bench with dumbbells in both hands.
• Hold the dumbbell horizontally, band your arms and lower the dumbbell down to your chest level.
• Feel the contraction of the chest muscles and push up the dumbbells in the body’s vertical direction.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that you can comfortably lift for 8-12 repetitions.

Lie flat on a bench with your feet firmly planted on the ground.

Grip the dumbbells with your palms facing forward and your arms extended above your chest.

Lower the dumbbells slowly and with control, keeping your elbows at a 90-degree angle.

Push the dumbbells back up to the starting position, fully extending your arms.

Engage your core and maintain a stable and neutral spine throughout the exercise.

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: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 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.

How To

• With dumbbells in both hands, lay your body on an inclined bench.
• Hold the dumbbell horizontally and bend your arms and lower the dumbbells down.
• While feeling the contraction of the chest muscles, push up the dumbbell in the vertical direction of the floor.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a light weight and gradually increase as you get stronger.

Keep your back flat against the bench throughout the exercise.

Engage your core and squeeze your glutes for stability.

Lower the dumbbells slowly and with control, keeping your elbows at a 45-degree angle.

Exhale as you push the dumbbells up, fully extending your arms without locking your elbows.

Focus on the mind-muscle connection, feeling the chest muscles working throughout the movement.

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: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 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.

How To

• Put both hands under the chest while lying down the floor.
• Position your hands closer together, spreading your fingers to create a diamond shape with your index fingers.
• Attach your elbows to your body as much as possible.
• Raise your body while pushing the floor with your palms to return to the position.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start in a plank position with your hands shoulder-width apart and your fingers pointing forward.

Keep your elbows close to your body as you lower your chest towards the ground.

Engage your core and squeeze your glutes to maintain a straight line from your head to your heels.

Push through your palms to extend your arms and return to the starting position.

Focus on your breathing, exhaling as you push up and inhaling as you lower down.

Start with a modified version by keeping your knees on the ground until you build enough strength for a full push up.

How To

• In the normal push-up position, set the feet slightly wide apart and raise your hips.
• Bend your arms and push your upper body forward. Move it closer to the ground in the order of chin, chest, and abs.
• While maintaining the tension of the abs and glutes, raise the upper body.
• Push your arms back and return to the position in step 1.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start in a downward dog position with your hands and feet on the ground, forming an inverted V shape.

Lower your upper body towards the ground by bending your elbows, while keeping your hips high and your heels on the ground.

As you lower your body, shift your weight forward and bring your chest towards the ground, while keeping your elbows close to your body.

Push your upper body back up by straightening your arms, while keeping your hips high and your heels on the ground.

Engage your core muscles throughout the exercise to maintain stability and control.

Start with a few repetitions and gradually increase the number as you get stronger and more comfortable with the exercise.