Shawna Cole

Hometown:
Unknown
Gym:
Gender:
Female
Age:
--
Height:
--
Weight:
--

May 12, 2020

Performed at: G2 GYM
Workout Name: Upper Body-Chest
Description: Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.
Results: 30m 00s
Performed as RX

1 similar workout

Date Name WorkoutDescription Results
05/12/2020 Upper Body-Chest Incline Push-up (4 sets, 8-15 reps) Using one of the dip chairs, or another elevated surface in the house, place your feet (toes for higher difficulty) onto the surface and your hands on the floor. Lower yourself down until your chest is about .5-1 inch from the floor, hold 1-2 seconds, and explode back up, SQUEEZING the chest throughout and holding that squeeze at the top of the movement. Continue for 8-15 reps. Make sure the weight in the pack has you reaching close to failure within the rep range. Hands should be shoulder-width or slightly outside, and fingers should be pointed slightly out, about 30-45 degrees.

Close Grip Push-up (2 sets, 10-15 reps) Hands within shoulder-width, this is a triceps dominant push-up, but it will also target the inner chest. Make sure you hold at the bottom and squeeze throughout the movement, holding the squeeze for 1-2 seconds at the peak.

Wide-Grip Push-up (2 Sets, 10-15 reps) Hands wider than shoulder width and fingers pointed out at 90 degrees. Control both the positive and negative movement of this exercise with a 3 count down, 1 count hold, and 3 count up.

Dips(3 sets, 8-12 reps)-2 Chairs on each side of you for each hand, place bodyweight onto the hands and lower yourself between the chairs until elbow is at 90 degrees. Rise back up and squeeze. The farther you lean forward, the more it will hit the chest.

Chest Flyes (3 sets 6-10 reps) assume the top of a push-up position (arms extended) with the paper plates or towels under the hands. Slide your hands away from the midline of your body in a controlled motion, lowering your body towards the floor. Squeezing the arms and chest, and keeping the core tight, drive your hands back towards the midline until you reach the starting position.		 30m 00s
Performed as RX