- Incline bench press 3 sets 10 reps
- Flat bench press 3 sets 10 reps
- Flat dumbbell fry 3 sets 10 reps
- Dips 3 sets 10 reps
- Straight-arm dumbbell pull-over 3 sets 10 reps
Alternate barbell and dumbbell
60 sec rest between sets.
Chest Monday, this is a funny term in bodybuilding communities. The reason we call Chest Monday because a professional bodybuilder routine usually starts on Monday, and chest is always the first muscle part of working on. It has no scientific background to support chest should do on Monday or Chest should always put to the beginning, but this is a bodybuilding tradition, and it has been created a norm for a while.
In the Chest training, I would like to divide the chest into three parts, upper, middle, and lower. The separation of training able to provide an all-round and even training on every single piece of the chest. From the training list, you can see the training programme from the upper chest to lower chest. It is because the upper chest is relatively bigger than the lower chest. The principle of training is work from bigger muscle to smaller muscle since the bigger muscle will cost more energy than the smaller one. Proper distribution of your energy is essential in training.
After the first three Fundamental Movement Patterns (FMP), your body should build up the foundation of the lower body. The lower body is playing an important role in exercise; it helps us to stabilize our movement, increase our stability and agility. So, let’s move on to the rest of the FMP which is concentrate on our upper body. Those three exercises including Push (Push-up), Pull, and rotation.
- Pushing patterns can be in multiple plans of movement. Push over-head, push-up, bench press, or dips are options for Push exercise.
- Keep your entire spine in line
- Push the floor or object away, exhale on the way up. Exhale through pursed lips to maintain tension on the body.
- Pushing patterns can also be in multiple plans of movement. Lat pull down, pull up, seated row or upright row are options for pull exercise.
- Keep the head and neck in line with the rest of the spine.
- Exhale through pursed lips maintain tension on the body.
- The rotation exercises are mainly focus on internal and external oblique muscles that are primarily respond to rotation movement.
- Lunge with medical ball rotation, cable rotation (High to low chop rotation) or resistance bands rotation are options for rotation exercise.
- When training rotation, the subject should stand sideway for rotation patterns.
- Pull the load down across your body, maintaining hinge and good posture.
- Keep the head in line with the spine.
- Inhale during preparation, hold your breath at the beginning and exhale throughout the movement .
These six Fundamental Movement Patterns (FMP) provides excellent preparation to your body, and it can increase your body strength and muscles tolerance. Remember, these patterns are always useful even though you are a professional athlete. These are the foundation of our body and helps us to develop a well-structured of our body. Although I provide details and recommendation in training, it is necessary that to practice over and over again to build up your body mass and muscle fibre. Remember, Practice make perfect.
Leyland, T. (2017). Exercise Programming Science and Practice. Burnaby, British Columbia: Simon Fraser University.