30-Minute Chest + Tricep Workout (Build, Day 2)

How To Do A Push Up

1. Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
4. Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

How To Do A Dumbbell Chest Fly

1. Lie flat on your back (on the ground, on a flat bench, or on a stability ball) with one dumbbell in each hand, arms extended above your shoulders, palms facing in towards each other. Press your feet firmly into the floor.
2. Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended (slight bend in the elbows).
3. Exhale as you pull the dumbbells back to starting position. Focus on your chest as you squeeze your chest muscles together. Keeping your chest puffed out and your elbows slightly bent.

How To Do An Alternating Single Arm Chest Press and Double Arm Narrow Press

1. Lie flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent and feet flat on the floor.
2. Hold one dumbbell in each hand overhead (palms facing knees), arms extended and dumbbells in line with shoulders.
3. Inhale as you lower the dumbbell in your right arm towards the ground, elbow bent at a 90-degree angle.
4. Exhale to push the dumbbell overhead, returning to starting position.
5. Repeat, this time lowering the dumbbell in your left arm towards the ground. Then exhale as you push it up, returning to starting position.
6. Then rotate the wrists to turn the hands in, palms facing each other.
7. Inhale as you lower the dumbbells down towards your chest with control. Elbows are pinned at your sides and dumbbells are at mid-chest point.
8. Then exhale as you press the dumbbells up in a straight line, ending with your arms straight overhead, wrists over shoulders. This is a narrow or diamond chest press.
9. Rotate through the wrists so the palms are facing the knees again and repeat the sequence.

How To Do Single Arm Tricep Kickbacks

1. Start with feet hip-distance apart, slight bend in the knees and hinge forward. Option to stagger the feet to support the lower back.
2. Hold one dumbbell in your left hand at your side (palm facing your body) with your left arm bent at a 90-degree angle. Think shoulders down and back away from your ears.
3. ‘Kickback,’ extending the left elbow so your left arm forms a straight line as you push the dumbbell back past your hips. At the top of the movement, elbow is fully extended.
4. With control, slowly return the dumbbell to the starting position.

How To Do Tricep Dips

1. Grip the edge of a chair or bench, fingertips pointed toward your butt or toes, elbows bent. Note, you can also perform tricep dips sitting on the ground with your knees bent at 90 degrees and your hands behind you (fingertips facing your butt).
2. Keeping your back close to the chair, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
3. Press through your palms, using your triceps to push you back up to starting position.

Modification: Option to perform dumbbell skull crushers instead.