Welcome to your chest workout routine! This session is designed to activate and strengthen your chest muscles through a series of effective exercises. Follow these instructions to maximize your workout and achieve the best results.

Warm-Up and Activation

1. Palms Press Exercise Start by placing your palms together in front of your chest and pressing them against each other. This exercise is meant to activate your chest muscles.

Maintain the tension between your palms throughout the exercise, and keep your shoulder blades pulled back to ensure your chest is engaged. This activation helps prepare your muscles for more intense exercises. Perform this for 20 seconds, then rest for 10 seconds.

2. Chest Clamps Next, transition to chest clamps. This straightforward exercise builds on the activation you achieved earlier. Open your arms wide to feel a slight stretch in your chest muscles. Remember, stretching should only be done after warming up.

Pause for a second when your arms are fully extended to maximize the stretch. Perform this for 20 seconds and rest for 10 seconds.

Main Workout

3. Push-Ups Push-ups are a fundamental chest exercise. To perform them correctly, place your hands slightly above shoulder level, not too high on your head. Keep your elbows tucked close to your body and avoid letting them flare out.

The article is not finished. Click on the next page to continue.