In my weekly workouts, I used to list all the exercises I do when I lift. But then I stopped because I didn't think anyone really cared! Plus, I am a creature of habit, and good or bad, I normally do the same thing each time, so I figured it was useless to keep posting it. However, since I haven't elaborated on my lifting for awhile and a reader requested that I explain more exactly what I do, I figured it was a good time to write a post about what exact exercises I do when I lift and what equipment I use.
Today, I will give you the nitty gritty details about my chest workouts!
When I lift chest, I do the upper body lifts, core exercises, and lower body strengthening exercises. Here's the break down of each of those types of exercises!
It should be noted that before I jump into my heavy lifts, I warm up with lighter weights. I warm up my rotator cuff, do chest press and shoulder press.
Even though we have an actual weight bench, it is large and takes up a lot of room. We keep that in the basement and I just lay on my extra piano bench with my head on the couch. It works just fine!
My dad got me these Perfect Push Up thingamabobs at a yard sale a year or two ago. Ever since I started using these, I never went back to "real" push ups. They put less stress on my shoulders and force me to use my chest and triceps.
After doing 100 push ups, it's really hard to do shoulder press! That's one of the reasons I haven't upped my weights in several years. I am always exhausted by the time I get to this exercise!
Since these are an isolation exercise, I do them last. I use the bay window and the couch! It's sort of weird, but it works!I forgot to take this picture while I was working out so I posed for it in my jammies on Sunday morning!
That's right, I only do four lifts when I do chest. These are four quality exercises I can do at home. I personally would rather do several sets (5!) of quality exercises than the standard 3 sets of a bunch of different exercises that may not be as effective.
**Note: I don't properly lift lower body anymore (aka squats, lunges, etc.) due to it aggravating my ITB. The following exercises are things I can do for my hips/glutes that don't bother my ITB. I miss properly lifting lower body A LOT.**
Equipment- towel, stability ball
Stability Ball Knee Tuck
Okay, so now you are probably wondering how I put this all together. I do the workout in circuits. Most of the time it goes like this:
Chest Press- 5x10x30lb
Bicycle Crunches- 5x40
Donkey Kicks- 5x20
Push Ups- 10x10
Shoulder Press- 5x10x20lb
Stability Ball Sit Ups- 5x15x15lb
Tricep Dips- 5x15
Stability Ball Knee Tuck- 5x15
Push Backs- 5x20
Forearm Planks- 5x1 minute