Chest isolation Monday! (and some tris)

Still focusing largely on movement and specific muscles. You don't have to lift millions of pounds! Just get the muscle engaged, work it hard, fill it with blood, repeat.

First up is flat bench, using the smith machine. We're using two different positions on this exercise, one with the bar aligned with your chin, and one with the bar aligned with your nipples. We did 4 working sets, alternating the alignment with each set. As usual, no counting reps, just go until you really feel worked, nearly going all out on each set. When your form falters, stop. We used only 50 pounds on each side of the smith machine. Trust me, you will feel the light weight.

Moving straight to incline bench, using the smith machine. Again using two variations, this time two different grips. The first two sets were using wide grip, focusing on a short stroke to keep the muscles under tension the whole time, concentrating on the chest. Loose hands. The second two sets were done with a very close grip. Again, focusing on those chest muscles!

Now to flat bench dumbbell flys. I used 15 pound dumbbells. Short stroke, never get your hands within a foot of each other at the top, to ensure chest engagement throughout each rep each set. Two second count lowering, one second holding the stretch at the bottom, two seconds back up. 4 sets of as many reps as you can complete without losing form.

Last chest exercise of the day: DB chest presses. Holding the DB's with your palms facing each other, the tops of the dumbbells should be aligned with your nipples. You do short movements, focusing really hard on the chest, and using nothing but the chest. I need to video this particular movement, to ensure everyone is doing it properly. It's very effective. 4 sets.

Moving to triceps, I have two grip attachments, one straight bar, and one V bar. Using proper, slow movements, do 4 sets, alternating between bars for the sets.

Finishing up with short-stroke skullcrushers. Two different hand positions, close grip and wide grip. 4 sets, alternating between grips on sets.

You should be full of blood, and spent! Get good sleep, tomorrow is biceps and lats.