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CHEST & ARMS

By: :Mary Bellavita 0 comments
CHEST & ARMS

Mary:

What's going on, guys? I'm back with a workout video for you. Today I'm going to be focusing on chest and arms with my at-home gym. I'm super excited. I'm going to do some incline barbell, so regular bench press, and then some dumbbell work. Let's get started.

Mary:

Okay guys, we all understand the importance of warming up. This is going to be my shoulder warmup. It's for getting your rotator cuff, that whole joint, really, really warmed up, getting the blood flow in there. What I do is a little different than others, so just watch.

Mary:

I start with the dumbbells in front of my face, and then I just open up and press. It's a very smooth movement, not so blocky. And just press up, you really want to open your shoulders. This really gets that very sensitive joints warmed up.

Mary:

Okay. Now that the shoulders are warmed up, I'm going to do my incline barbell first. For ladies, I usually focus on the incline first, simply because the upper chest for us, which is what the incline will focus on, it's usually a weaker point. So I always want to start off with that, so I have as much energy and strength before I burn all of it off with everything else. I'm going to start with barbell incline. Something you want to focus on is keeping your shoulders tight and your lats retracted.

Mary:

As you bring it down, you'll see when I do it, as you want to bring it down, you bring it down nice and controlled. You don't want to let your shoulders come up too high. You really want to keep them relaxed and tight, so watch. I've got the bar in the middle of these knurlings, so definitely pay attention to your own body mechanics when you're placing your hands. Figure out what actually works, more comfortable, for you. I've learned the middle of this knurling, approximately, is really comfortable for me. Press up, nice and tight, bring it down, and press up. Keep your upper body nice and tight and smooth. You're going to hold it tight, and then re-rack.

Mary:

Okay, so for right now, what I'm actually going to be focusing on, I'm going to try to build back a lot of my strength. Having a lot of strength and muscle mass, actually helps you burn fat. A little FYI. I'm going to try to focus on building up a lot of my strength that I've lost in the course of this year. What I usually do is I build up. I actually just warm up my chest muscles in, usually, a pyramid scheme, a full pyramid.

Mary:

Five, four, three, two, one and then trickle down, usually, five, 10, 15, or five, 10, 20, depending. A few sets at the top, and then a few sets as I work my way back down the pyramid. Strength training 101.

Mary:

Next is flat bench. Flat bench actually focuses on the more broad section of your chest. A lot of guys like to focus on this, because it makes them look like they have a puffed up chest. This actually helps us focus on just straight across. What we want to do is just lay down, position ourselves correctly, and then get started. Watch how I do it. I get underneath the bar. And for this particular movement, I like to get my arms a little bit more narrow than I do for incline. Here, again, I use the knurlings. For this one, I get a little bit more narrow. Hold, push up, and start.

Mary:

For here, ladies, I want you to focus on hitting the bottom of your bra line, if you will, when you bring it down. Touch here and then come back up. Don't let it rest on your chest too much, unless you're doing pause reps, which is a little different. But don't let it just sit there, it's really dangerous. Make sure you're holding it when you're doing a pause, and then press, otherwise you keep it nice and steady, and then press back up. When you're done, hold it tight, re-rack.

Mary:

Okay. Similarly, to my incline, I did the same thing with my flat bench. I use a pyramid scheme, because, again, I'm trying to build up my strength, right now. I do a lot more sets, a decent amount of volume, actually, but still a really steady slow and build. Usually 10 pounds at a time, five each side, as I go up to, usually, I think at my top I was at 80, 85 pounds. I really want to get back to that, and then keep building up further. That's what we do. Pyramid up and pyramid back down.

Mary:

Okay. Next is bicep curls. And, right now, I'm a little limited on the amount of dumbbells that I do have at the house, so instead of trying to actually curl the weight that I really want to, I'm just more focusing on more volume to make it make sense, or get the power factor that I really want to get in there. Right now, for my dumbbell curls, I sit straight up, I even do these standing, if you really want to, but I really like to sit, because I can just focus on the arms. When you're doing your dumbbell curls, you want to sit with them. Depending on if you want to angle here, or do hammer curls, right now, I'm just doing supinated grip. Facing forward, sit straight up, lock your elbows at your side, and then just arm it up.

Mary:

I don't want you flaring out or anything, any of that, none of that noise. Just arm it up nice and steady. Sitting down forces you to just focus on your arms, and not using your body to fake it up. Really, really nice and steady with any weight that you're doing, keep it nice and steady, and keep your elbows locked. Now, again, this weight is pretty light, so usually I would probably do, especially, being back at home, I would do a lot more. Usually, about 20 reps, and I would say, usually, three to four sets of that, super setting it with my triceps, and we're going to do that next.

Mary:

All right, the last movement is going to be dumbbell tricep extensions. Again, we're going to do this seated so we can surely focus on the upper body. Again, also if you're limited on the weights, just like I am, we're going to work on, not only more reps each set, but slow down the reps. Trust me, you will feel it. The faster that you go, sometimes you don't really feel it. Slower and more controlled, you press the movements, you will feel it.

Mary:

With this one we're using one dumbbell, where we used two the other time. It's really want I'm limited on. And it's really, really important to get your hand positioned down. What I teach with my clients is actually an underhand grip. And you actually just put your hand underneath the dumbbell. You would swing it around the back of your head, and place the other one, unless it's a little too heavy for you, which is fine. You can actually just lift here, straight back, and then place your hand. It's totally fine, just keep it controlled. You don't want to swing it and hit yourself in the head.

Mary:

I usually start with it behind my head. I really like a good range of motion with my triceps. I really want to get nice long movements, so I really let my elbows bend. I don't have my elbows here, but not way out here, kind of right in the middle about a 45-degree angle. Have your hands right behind your head, and press straight up, and then back down. Press straight up, and then back down. Since this is at my house, this is all I'm limited to right now, so I really, really like to control and slow the movement down, so I can really make this 10 pounds burn. And remember to breathe. When you're done, press, bring it over your head nice and easy.

Mary:

Okay, guys. There you have it. Pretty simple, chest and arms workout. You can do it at home, if you have a setup like this. I'm really excited for it to being able to do this at home. This year really, really taught me the importance of being able to have really a lot of versatility at home. Anyway, you can definitely do this at home with just regular dumbbells. If you have any type of chair, you can lean up against. There's absolutely modifications for everything that I did today, if you just want to use dumbbells, or even bands. There's that too.

Mary:

I really hope you enjoyed this video. Be sure to like and subscribe. Hit that notification button when I post any new videos. In the meantime, guys, thank you.

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