@jesseblu.fit
Jesseblu.fitHERES MY HIGHLY REQUESTED Full Chest + Tri Day Starting with incline smith bench: 2 warm up sets to get blood flowing and dial in form, then 2 heavy working sets to FAILURE. The smith machine lets you push safely without worrying about stabilizing the weight, so you can focus fully on progressive overload and squeezing the upper chest. Next up: flat smith bench. Same setup here. controlled reps, deep stretch at the bottom, explosive press up. Don’t just move the weight… control it. Your chest should be doing the work, not your shoulders. Then chest flies / pec dec. You can do cable flies or pec dec depending on the gym. I like alternating every other push day. Focus on getting a big stretch and bringing the arms together like you’re hugging a barrel. Slow negatives = huge chest pump. After that we hit cable tricep extensions. Keep your elbows tucked close to your body the whole time and avoid letting them flare out. Lean slightly forward, lock your shoulders in place, and fully extend at the bottom for that hard tricep contraction. Don’t ego lift these. control and full range of motion builds bigger arms. Lastly: overhead cable tricep extensions. These are amazing for targeting the long head of the tricep and adding overall arm size. Keep your elbows pointed forward, get a deep stretch behind your head, and extend all the way through at the bottom. Slow controlled reps here will light your tris up. #pushday #college #weightlifting #fitness #explorepage✨
On the profile · May 7, 19:13