Coaches Corner – Workout of the Week: Chest and Triceps

Welcome to the first Workout of the Week for 2025! Today, we are going to blast your chest! Make sure to hydrate before hand, and get warmed up properly. For a warm up, I recommend 3x15 of light lateral raises, and 3x15 of banded cuban presses. Let's get into it! -Coach Rob
Incline Smith Machine Chest Press: 3x8-10

• Tempo: 3-second eccentric, 2-second pause at the bottom.
• Adjust the bench to a 30 degree incline.
• Keep your shoulders retracted and core engaged.

Flat Dumbbell Chest Press: 3x10-12

• Tempo: 3-second eccentric, 2-second pause at chest level.
• Press the dumbbells upward, bringing them together slightly at the top.
• Keep your elbows at a 45-degree angle to your torso.

Pec Deck Chest Flys: 3x12-15

• Adjust the seat so the handles are at chest level.
• Keep a slight bend in your elbows and bring the handles together in an arc.
• Squeeze your chest at the top and return slowly to the starting position.
• Avoid leaning forward or using momentum.

Incline Pushups: 3x to failure

• Keep your body straight and core engaged.
• Maintaining a 45-degree elbow angle.
• Reduce the incline for more challenge as you progress.

Incline Barbell Skull Crushers: 3x10-12

• Tempo: 2-second pause in the stretched position.
• Keep your elbows stable and avoid flaring them outward.

Overhead Tricep Cable Extensions: 3x10-12

• 2 second pause in the stretch, control tempo throughout.

Avoid arching your back or using momentum.