Chest Day

How to start of the week:

Day 1 Exercise 1

Plyo Pushup

Sets: 6, Reps: 6-8

Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

Day 1 Exercise 2

Dumbbell Bench Press

Sets: 5, Reps: 8-10:

 Lie back on a flat bench with a dumbbell in each hand. Explosively press the weights straight over your chest, squeeze the dumbbells together at the top for a second, and then take three seconds to lower the weights down to shoulder level.

Day 1 Exercise 3

Feet-Elevated Pushup

Sets: 4, Reps: 10-12

Elevate your feet on a box or step and get into pushup position. Take three seconds to lower yourself down, pause at the bottom, and then explosively push yourself up. If that’s too easy, have a friend place a weight plate on your back or wear a weighted vest. Don’t let your lower back sag at any point.

Day 1 Exercise 4

Inclined Bench Press

Sets: 4, Reps 8-12

Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.