Injury Rehab Workout: Chest & Biceps
The Workout
Lifting Summary:
Yesterday's workout was hit and miss for me. I was able to increase weight on my Dumbbell Bench Presses, but lost strength in my 2nd and 3rd sets of Cable Flies. I felt more sore in my anterior delts and triceps during this workout than in my chest, which is not ideal. Perhaps I simply need more rest between Shoulder/Triceps workouts and my Chest/Biceps workouts.For my last exercise, I used the Decline Press Machine because I knew I could maintain control and stability with it at the end of my workout, while at the same time activating as much muscle as possible in my chest. I tried to focus on presses in the flexed position, closer to my chest, because I wasn't aiming to pump my Triceps; I was hoping for a good chest pump, which I'm not sure I ever achieved. It felt like my delts and tris were limiting factors. Again, I should probably focus more on recovery before chest days so I can do a better job here.
After my 7th set of Decline Presses, I grabbed 20lb dumbbells and a flat bench and did some holds in the flexed position of flies to stretch my chest out. Then I found a bar and did a front delt stretch by reaching back with an underhand grip and squatting down to raise my arms up behind me. I really like that stretch and feel like it's already doing great things for my shoulder mobility. The fly stretch was actually pretty brutal and tiring.
For biceps, I did the same thing as last time. I thought about adding a 7-set to the end like I did for chest, but decided it really wasn't necessary, I already had a great pump because of the high reps. I also was concerned about overworking my arms, given that I have my back workout today. I did some biceps stretches after my preacher hammer curls and it felt really good.
