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Workout Wednesday - Chest Superset | Trivida Functional Medicine

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Workout Wednesday – Chest Superset

It is #WorkoutWednesday and this week is a Chest Superset

3 sets, 10 reps each, challenging weight

Circuit One:

Incline Chest Press:

  1. Lie with your upper back on the ball holding dumbbells at shoulder level with elbows bent.
  2. Drop your hips until your upper body is at a 45 degree angle.
  3. Press the dumbbells up until your arms are straight over your chest.
  4. Lower the dumbbells back to shoulder level.

Push Up:

  1. Support your body on your toes (or knees) and hands with your elbows bent and your chest nearly touching the floor.
  2. Push up to a straight arm position.
  3. Lower your body back to the start position and repeat.
  4. Keep your back flat and your hips in line with your shoulders throughout.

Circuit Two:

Twisting Chest Press:

  1. Lie on a swiss ball with the dumbbells at shoulder level, elbows bent.
  2. Press the dumbbells straight up over your chest, turning at the wrists until your arms are straight and your palms facing in.
  3. Lower the dumbbells back to shoulder level and repeat.

Chest Fly:

  1. Lie with your upper back on the ball holding dumbbells straight up over your chest.
  2. Lower the dumbbells out and away from your body in an arc down to shoulder level, keeping your arms as straight as possible.
  3. Raise the dumbbells back up over your chest.

Circuit Three:

Close Grip Press:

  1. Lie with your upper back on the ball holding dumbbells at shoulder level with your elbows bent and your palms facing in.
  2. Press the dumbbells straight up over your chest, keeping your palms facing in.
  3. Lower the dumbbells back to shoulder level and repeat.

Decline Push Up:

  1. Support your body on your toes and hands with your feet on a step behind, elbows bent and your chest nearly touching the floor.
  2. Push up to a straight arm position.
  3. Lower your body back to the start position and repeat, keeping your back flat and hips in line with shoulders throughout.

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