fitnotripped

Trust the process and fall in love with the journey!! Happy Sunday!!! #fitness #fitnotripped #fitnessfreak #workout #workhard #trainharder #eatclean #trainmean #trusttheprocess #exercise #bodybuilding #cellucor #fitspo #fitgrammer #fittip #lovetolift #loveyourlife #process #results #goals #gains #itsalifestyle

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Don’t ever let yourself feel defeated. Push back. Push harder!!! #fitness #fitnessfreak #fitnotripped #workout #workhard #trainharder #liftheavy #pushit #pump #eatclean #trainmean #cellucor #bodybuilding #nevergiveup #neversettle #fittip #fitfam #fitgrammer #gymrat #goals #gains #champion #getup #justdoit #itsaprocess #itsalifestyle

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It’s a lifestyle! #fitness #fitnotripped #workout #workhard #trainharder #eatclean #trainmean #lift #strongissexy #girlswithmuscle #guyswithmuscle #fitfam #fitspo #fittip #fitgrammer #gymrat #goals #gains #success #results #neversettle #staystriving #itsaprocess #itsalifestyle

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Everyday! Im so grateful I’ve found something that I am so passionate about, wake up excited for, constantly strive to be better at, and am physically and mentally able to perform and strengthen myself with. Life is good. #fitness #fitnotripped #fitnessfreak #fitfam #fitspo #fittip #gymrat #girlswithmuscle #guyswithmuscle #workout #liftheavy #liftforlife #weightlifting #bodybuilding #cellucor #eatclean #trainmean #workhard #trainharder #pump #push #pull #goals #gains #itsaprocess #itsalifestyle

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Follow your heart, chase your dreams and don’t stop until you reach them! That fire you feel inside is real! #fitness #fitnotripped #fitfam #fitspo #fitgrammer #fittip #gymrat #workout #workhard #trainharder #eatclean #trainmean #dreams #neversettle #goals #gains #motivation #believe #determined #inspiration #itsaprocess #itsalifestyle

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That’s what it’s all about!!! Happy Sunday everyone!!! #fitness #fitnotripped #workout #workhard #trainharder #work #sweat #achieve #goals #gains #girlsthatlift #girlswithmuscle #strongissexy #muscle #dream #believe #achieve #bodybuilding #weightlifting #cardillo #cellucor #itsaprocess #itsalifestyle

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It’s Leg day!!!!!! My favorite day of the week! Set new goals for yourself this week and work hard to reach them! Happy Sunday everyone!!! #fitness #fitnessfreak #fitnotripped #workout #workhard #trainharder #eatclean #trainmean #legday #squats #bodybuilding #weightlifting #cellucor #exercise #healthy #endorphins #happy #strongissexy #girlswithmuscle #lift #itsaprocess #itsalifestyle

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Keep striving for something greater! There is always room for improvement! Never settle!! #fitness #fitnotripped #fitnessfreak #fitfam #fitspo #fittip #bodybuilding #cellucor #neversettle #nevergiveup #liftheavy #liftforlife #improvements #goals #gains #motivation #determination #inspiration #girlswithmuscle #guyswithmuscle #strongissexy #itsaprocess #itsalifestyle

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Go after what you want. Don’t take no for an answer. Be willing to work harder than ever before. Stay motivated and focused on your goal. You are awesome and you’ve got what it takes! #fitness #fitnotripped #fitfluential #fitnessfreak #fitchick #fittip #motivation #workout #workhard #trainharder #eatclean #trainmean #goals #gains #focus #eat #train #sleep #repeat #bodybuilding #weightlifting #itsaprocess #itsalifestyle

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Find your passion and make it your priority! #fitness #fitnotripped #fitnessfreak #fitchick #fitfluential #fittip #workout #workhard #trainharder #eatclean #trainmean #passion #goals #gains #hardworkpaysoff #believeinyourself #truth #motivation #inspiration #dedication #commitment #bodybuilding #weightlifting #itsaprocess #itsalifestyle

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Haha! ❤️ This is how I feel after leg day for sure!!!!! ❤️ #fitness #fitnotripped #fitnessfreak #girlswithmuscle #guyswithmuscle #fitchick #nurse #glutes #hams #calves #eatclean #trainmean #workhard #trainharder #gymrat #iliveforlegday #pushit #nevergiveup #instafit #weightlifting #weightloss #bodybuilding #cellucor #itsalifestyle

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Chest Day!

Before we talk about exercises, let’s talk about anatomy!

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Pic from: edoctoronline.com

The anatomy of the chest is pretty simple and the exercises that go with it are pretty straight forward. I found this great pic below on Bodybuilding.com that shows you exactly which part of the chest is targeted with each exercise.

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So which exercises should YOU do? That depends on YOUR goal! Women can do the SAME chest exercises as men, with lower weight and higher reps, or with heavy weight and low reps, its up to YOU! Please watch the videos for correct form before attempting any of these exercises. Remember: Proper form is more important than how much weight you move!!!

Here’s just a few exercises for each area of the chest:

Pectoralis Major Exercises:

1) Flat Barbell or Dumbbell Chest Press

http://www.bodybuilding.com/exercises/main/popup/name/barbell-bench-press-medium-grip

2) Incline Barbell or Dumbbell Chest Press

http://www.bodybuilding.com/exercises/main/popup/name/barbell-incline-bench-press-medium-grip

3) Decline Barbell or Dumbbell Chest Press

http://www.bodybuilding.com/exercises/main/popup/name/decline-barbell-bench-press

Pectoralis Minor Exercises:

1) Flat bench or Standing Cable flyes

http://www.bodybuilding.com/exercises/main/popup/name/flat-bench-cable-flyes

2) Incline Cable Chest Flyes

http://www.bodybuilding.com/exercises/main/popup/name/incline-cable-flye

Whole Chest Exercises:

1) Push-ups -(weighted or bodyweight)

http://www.bodybuilding.com/exercises/main/popup/name/pushups

2) Dips

http://www.bodybuilding.com/exercises/main/popup/name/dips-chest-version

Info from: Bodybuilding.com

Now you have a couple exercises to start with! You can work your chest on its own day or you can pair it with another body part. These exercises can be performed one at a time or you can superset them, pick 2 exercises and do them back to back until you’ve completed 3-4 sets. Aim for 15 reps per set on each exercise if you’re just starting out. If you’re more advanced, you can stick with 15 reps or perform 15-12-10-8 reps - (increase weight and decreased reps on each set).

Train safe & Have fun! Get FitNotRipped!