DUMBBELL CHEST FINISHER

PEC PUNISHER WORKOUT Great Chest Workout that hits the entire pectoral region. You can use this as finisher to help build your chest. All you need are dumbbells and a bench that can adjust from decline to incline. If you are looking to add and build some size onto your chest use this for a month and let me know your progress. Make sure you stretch your pecs after this routine and have a healthy and clean post workout meal or drink.   The Pec Punisher Perform 7 reps of each exercise one after the other for a total of 35 reps. Rest for one minute and repeat. Exercise List High Incline DB Press – 7 reps Slight Incline DB Press – 7 reps Flat DB Press – 7 reps Decline DB Press – 7 reps Push Ups – 7 reps CHEST FINISHER TIPS • Roll your shoulder blades back and down (Scapular Retraction), like you’re pinching them together and accentuating your chest. • Let your back keep a natural arch so that you have a slight gap between your lower back and the bench. • Do not flare out or over rotate your elbows. That can injure the shoulder and more serious the Rotator cuff • Keep elbows downward during each rep • Push the dumbbells up so that your arms are directly over your shoulders and at the midline of the chest. (any higher and you can injure your shoulders) • Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. • Exhale on the way up and inhale on the descend • Control the weight at all times • Try not to lock out your elbows • You do not need to touch the dumbbells together. That will take tension off the movement