Optimal Strength Training: Full Body Workout Strategies

Optimal Chest Training: Principles & Exercises

Chest Training Principles

• Perform a proper warm-up before each session.
• Train consistently and progress slowly to avoid injury. Aim for 2-3 training days per week.
• Utilize exercises that engage multiple muscle groups, always with correct technique.
• Learn to differentiate between good pain (muscle fatigue) and bad pain (potential injury).
• Use a full range of motion for all exercises.
• Breathe at the right pace during exertion and recovery.
• Incorporate varied training methods to prevent plateaus.

Chest Exercises

Equipment & Modalities

• Resistance bands
• Bodyweight (Autocargas)
• Medicine balls

Gym Exercises

• Bench Press (flat, incline, decline)
• Dumbbell Press (flat, incline, decline)
• Dumbbell Flyes (flat, incline, decline)
• Pec Deck Flyes (Contractor)
• Dumbbell Pullover

Bodyweight Exercises

• Push-ups (various foot positions, e.g., feet elevated)
• Bodyweight Chest Dips
• Bodyweight Crossovers

Learning Objectives for Chest Training

• Understand various chest exercises and their variations.
• Know the correct anatomical position to avoid errors.
• Self-regulate effort and recognize the feeling of muscle fatigue.

Training Methodology

• Apply common sense principles to your training.
• Resistance Training: Self-regulate your effort.
• Perform 2 sets of 20-40 repetitions per exercise.
• Rest 3 minutes between the first and second set.
• Allow 5 minutes rest before starting the next exercise.

Effective Back Training Exercises

Muscles Targeted

• Latissimus Dorsi
• Trapezius (Upper, Middle, Lower)
• Deltoids (Rear)
• Teres Major/Minor
• Rhomboids
• Levator Scapulae

Key Exercises

• High Pulley Row (Lat Pulldown)
• Low Pulley Row (Seated Cable Row)
• Pull-ups (various grips, including one-hand variations)
• Horizontal Rowing (Dumbbell Rows, Machine Rows)
• Barbell Rows (and variations)

Arm Strength Training Exercises

Biceps Exercises

• Bicep Curl (Dumbbell, Barbell)
• Two-Handed Bicep Curl

Triceps Exercises

• Triceps Extensions (Overhead, Cable)
• Resistance Band Triceps Extensions
• Bodyweight Triceps Extensions (e.g., Dips)

Leg Strength Training Exercises

Quadriceps

• Dumbbell Knee Flexion (Leg Extension)
• Squats (Barbell, Dumbbell)
• Leg Press

Hamstrings & Glutes

• Hamstring Curls (Lying Leg Curl)
• Glute-Ham Raise

Adductors

• Adductor Machine
• Cable Adductions (Low Pulley)

Glutes

• Lunges / Strides
• Glute Kickbacks (Low Pulley, Ground)

Calves

• Calf Raises (Standing, Dumbbell)

Waist & Abdominal Exercises

Muscles Targeted

• Rectus Abdominis
• Quadratus Lumborum
• Iliopsoas
• Obliques

Abdominal Exercises

• Trunk Elevations on the Floor (e.g., Crunches)
• Abdominal Crunches (variants)
• Trunk Lifts on a Trellis (Captain's Chair Leg Raises)
• High Pulley Crunches
• Incline Bench Crunches

Lumbar & Oblique Exercises

• Lateral Trunk Flexion (Side Bends)

Abdominal Muscle Considerations

Key Functions

• Protect internal viscera.
• Act as back stabilizers.
• Assist in respiration, especially during situations of effort.