Day Three

Chest & Tris

Workout Length


Skill Level


Setting goals is all talk. Sustaining the training that secures THAT GOAL is what we’re here to do. Whether you’re a green horn, or you’re the veteran orchestrating a comeback, it’s time to give ourselves the green light. Chest day might not be the king of steel, but anyone looking to be on top has mastered this art form.

Your Trainer:

Kris Black

Meet Kris, our founder and lead trainer at Signature Methods. Specializing in behavioral change, muscle building, and sports performance, Kris develops personalized workout programs for diverse fitness goals. His approach integrates behavioral science and holistic wellness principles to empower your health journey. Whether you aim to build muscle, enhance athletic performance, or adopt lasting lifestyle changes, Kris offers expert guidance to achieve your fitness aspirations. Experience transformative fitness with us at Signature Methods.

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  • 1
    Incline Dumbbell Press

    Caution: Always have a spotter with you to help you throughout the movement and to help unload the dumbbells after completion.

    Variations: Incline Barbell Bench Press or Smith Machine Incline Bench Press

    + Full Workout Description + Watch An Example
    • 12 repetitions
    • 12 repetitions
    • 10 repetitions

    1. Grab a dumbbell in each hand and lay down on an incline bench (around 30 degrees), bringing the dumbbells beside your chest. Keep your elbows at a 90-degree angle and your forearms perpendicular to the floor. Once here, keep your palms facing away from you, exhale and press the dumbbells towards the ceiling.

    2. Squeeze your pectoral muscles when your arms are at full extension. Once you have completed this, inhale and bring your arms back down beside your chest until your elbows are at 90-degrees once more.

    3. Repeat the movement for the recommended amount of repetitions.

  • 2
    Barbell Bench Press

    Caution: You should always have a spotter when attempting this movement. If a spotter is not available you should be conservative with the weight you are using.

    Variations: Smith Machine Chest Press or Flat Dumbbell Chest Press.

    + Full Workout Description + Watch An Example
    • 15 repetitions
    • 12 repetitions
    • 10 repetitions
    • 8 repetitions

    1. Lay flat on a bench with a barbell in the rack above you. Take a medium grip (a grip which creates a 90 degree angle at your elbows half way through the movement) and lift the bar off the rack so that it is directly above your chest. Keep your elbows locked at this point for safety. This will be your starting position.

    2. While inhaling, start to lower the bar by bending at your elbows until the bar gently touches the middle of your chest.

    3. After a brief pause, exhale and press the bar back into the starting position by contracting your pectoral muscles.

    4. Repeat the movement for the recommended amount of repetitions.

    5. When you are done, place the bar back in the rack.

  • 3
    Body Weight Dips


    If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

    Otherwise, a spotter holding your legs can help.

    More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

    + Full Workout Description + Watch An Example
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

    2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

    3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.

    4. Repeat the movement for the prescribed amount of repetitions.

  • 4
    Cable Flies

    Variations: Dumbbell Flyes or Fly Machine.

    + Full Workout Description + Watch An Example
    • 15 repetitions
    • 12 repetitions
    • 12 repetitions

    1. Grab two dumbbells and lie on an incline bench (chest facing the ceiling) that is set to an incline angle of around 30 degrees.

    2. With a slight bend at the elbows, extend your arms towards the ceiling until they are nearly locked out.

    3. Rotate your wrists so that your palms are now facing one another. This will be your starting position.

    4. As you inhale, Lower your arms down on a wide arc as you rotate your wrists until you feel a stretch across your chest and the dumbbells are perpendicular to the floor. Tip: Keep your elbows slightly bent throughout the movement to reduce stress on your joints.

    5. Once you have reached the bottom of the movement, pause for a brief moment before exhaling and returning the dumbbells (along the same path) to their starting position, above your chest. At this point your arms should still be extended and the motion is controlled through your pectoral muscles.

    6. Repeat for the recommended amount of repetitions.

  • 5
    Tricep Kickbacks

    Variations: Overhead Rope Tricep Extensions or Barbell Skull crushers.

    + Full Workout Description + Watch An Example
    • 15 repetitions
    • 15 repetitions
    • 15 repetitions

    1. Grab a dumbbell in each hand and adopt a shoulder width stance. Whilst maintaining a straight back, you should lean forward from your hips until your torso is almost parallel with the floor. Have your knees slightly bent and your elbows pinned in to the sides of your body. Your elbows should be at 90 degrees at this point. This is your starting position.

    2. While keeping your upper arms stationary, use your triceps to lift the dumbbells on an arcing motion behind you. Exhale as you do so and continue to lift the dumbbells until your forearms are parallel to the floor and your elbows are fully extended. Tip: Only your forearms should move.

    3. After a brief pause, slowly lower the dumbbells along the same path back into their starting position as you inhale.

    4. Repeat the movement for the recommended amount of repetitions.

  • 6
    Behind the back dips

    Variations: Narrow Grip Bench Press or Tricep Rope Extension.

    + Full Workout Description + Watch An Example
    • 25 repetitions
    • 25 repetitions
    • 25 repetitions

    1. Place your hands just wider than shoulder width on the side of a bench and elevate your feet onto a parallel bench. Your legs should be straight with your hips at a 90 degree angle suspended off the floor. This will be your starting position.

    2. To initiate this movement, inhale and descend your pelvis towards the floor through gently bending your elbows until they create a 90 degree angle.

    3. Pause for a brief moment in this position, then exhale and flex your triceps to extend your elbows, returning your torso back along the same path into the starting position.

    4. Repeat for the recommended amount of repetitions.

  • 7
    Dumbbell Tricep Extension - Pronated Grip

    Variations: Tricep Extension (Rope) or Bench Dips.

    + Full Workout Description + Watch An Example
    • 12 repetitions
    • 12 repetitions
    • 10 repetitions

    1. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

    2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.

    3. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.

    4. Then, exhale and use your triceps to return the weight to the starting position.

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