Strong at Home: Day 4
Chest and biceps. Floor presses with a push-up drop set, curls, and flys at five sets of ten. Day 4 of Strong at Home.
Muscle Groups
Equipment
Overview
Jump to workout ↓- 1Floor Dumbbell Chest Press (drop set)5 × 7-10 reps + 10 push-ups
Press the dumbbells, then immediately drop them and bang out 10 push-ups. The floor limits your range, which protects the shoulders and lets you press heavy. Rest at least 60 seconds after the push-ups, just enough to keep hitting 7-10 reps on the press.
- 2Bicep Curl5 × 7-10 reps
Elbows pinned to your sides. Curl up with control and lower slowly. No swinging or using the lower back to cheat the weight up.
- 3Chest Fly5 × 10-12 reps
Lie on the floor, soft bend in the elbows. Open your arms wide until your upper arms touch the floor, then squeeze back together over your chest. Control the stretch, don't drop into it.
Workout
Floor Dumbbell Chest Press (drop set)
7-10 reps + 10 push-ups (set 1 of 5)
Press the dumbbells, then immediately drop them and bang out 10 push-ups. The floor limits your range, which protects the shoulders and lets you press heavy. Rest at least 60 seconds after the push-ups, just enough to keep hitting 7-10 reps on the press.
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Strong at Home: Day 4
Day 4 of Strong at Home. Chest leads, with biceps in the middle and flys to finish. Three lifts, five sets of ten, dumbbells and the floor.
The floor chest press is your main lift, and it has a built-in drop set: as soon as you rack the dumbbells, you drop straight into 10 push-ups. That extra volume on already-fatigued muscle is how you push the chest hard without a heavy bench.
How to approach this
Press, then push-ups, no rest between. Finish your dumbbell press reps, set the weights down, and go right into 10 push-ups. The floor caps how far you can lower, so you can press heavy with happy shoulders.
Curls in the middle. Strict form, controlled lowering. Treat them with the same intent as the press even though they are smaller.
Flys to finish. Lighter weight, big stretch, big squeeze. A soft bend in the elbows the whole time. This is about tension on the chest, not moving the heaviest dumbbell.
Rest times
Minimum 60 seconds between every set, taken after the push-up drop on the press. Rest longer if you need to. Rest just enough to keep landing 7 to 10 clean press reps. If you drop below seven, take more rest or lighten up.
Custom Countdown TimerFor multi-person workouts
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