PERFECT CHEST, SHOULDER & TRICEP WORKOUT FOR WOMEN | Krissy Cela
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- Опубліковано 18 чер 2024
- WORKOUT :
WARM UP
BARBELL BENCH PRESS 12 reps 4 sets
INCLINE CHEST PRESS 8-10 reps 4 sets
SUPERSET: 4 sets
CHEST FLY 10 reps
LATERAL SHOULDER RAISE 10 reps
SUPERSET: 4 sets
SHOULDER PRESS 10 reps
DUMBELL FRONT RAISE 10 reps
FACE PULLS 10-12 reps 3 sets
FRONT RAISES 10-12 reps 3 sets
TRICEPS PRESS DOWN 10 reps 4 sets
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BENCH TIP!!! you need to use your legs in the bench press. You plant your feet as close to your body as possible without your heels coming off the ground. Push into the floor and knees out, driving the legs into the movement and creating a counter force. Then you set up as Krissy mentioned. That arch isnt just for looking weird, your legs and glutes need to be working hard so you keep your spine safe in that arch! 💪❤ GET IT!!
😊0,, z 8:49 😊z
Hey Krissy! It’s Mina here, I’ve been working out with your videos for over a month now. I just wanna give you a massive THANK YOU for your videos, for not only showing a routine, but also teaching the movement, the intensions behind them and encouraging women to be their best version of themselves. You have literally changed my life. It’s an absolute joy to workout with you every morning 😊 🩵
I just completed this workout. I was so intimidated with being on the bench press and picking up the dumbbells again after 3 yrs of not working out. I just want to thank you so much for this video. You helped me get through it and explained everything so well. Best workout by far!
This is giving me like 2016 vibes when I used to follow your workouts at my first gym when I knew NOTHING!!! You made fitness simple then & you’re making it simple now. Push day was my absolute fav for the longest time because I loved how strong it made me feel - all thanks to you💓
omg i feel the same!! ive been following here since beginning of her journey and honestly she`s amazing!
@@limaamaal I think the only reason I never neglected upper body was because big sis krissy neverrr supported that haha. Happy this was who I looked up to when I started my journey & I still look up to
Best of luck to you on your journey!!!
@@mayaganhao YASSS!!! same and i do still look up to this queen as well!! also, your channel looks awesome and i wish you the best of luck on here! crush it GIRL!!!
what is push day?
@@aishwaryagupta2914 Push workouts train the chest, shoulders, and triceps. These workouts you “push” the weight away from you. Pull workouts train the back and biceps. These workouts you “pull” the weight towards you.
This is genuinely one of my favourite videos that you’ve done! Absolutely love watching you grow as a trainer ❤️
i'm your new fan !! and i need more beginner level of upper body routine from you !! this is so helpful thank you a lot as always !
ive been following you for years and honestly all your videos are so informational and motivating! you are definitely making fitness simple for anyone that comes across your channel! You are talented and have come along way in short period of time! so happy ive been following you since day ONE!!
Barbell Bench Press 6:11
Incline Chest Press 8:13
Super Set
Chest Fly 10:30
Lateral Shoulder Raise 10:09
8 reps each
Super Set
Incline Shoulder Press 14:13
Dumbell Front Raises 14:35
8 reps each
Super Set
Face Pulls 16:09
Front Raises 17:17
Triceps Press Down 18:29
❤️❤️🥰
This is not correct lol
@@HONEY-kt4rh Where is the mistake?
@@tenzinrinzin347 "Super Set
Incline Chest Press 14:13" it's shoulder press ;)) and not chest
Do you know how many sets for each exercise?
So helpful as always with the way you’ve broken things down - I did not realize there were so many delts! But I love how you’ve explained how to hit each one - thank you for always educating me ❤️
This was amazing!! I loved the tip for bringing the chest up, I always never really felt the workouts in my chest because I didn't contract my shoulders back. Still a newbie at form, but this is going to be a game changer for my upper body days, love it Krissy thank you so much ❤
Also make sure to leg drive in your bench! Sooo key 💪❤ Krissy didnt really mention it kn the video
Thank you Krissy 💗 I’ve been having a hard time with chest but your tips have really made it easier ✨ love how you go into detail about the movements
Girl !! Want to say thank you for breaking the face pull “face pull apart” I’ve been struggling with that movement and no going to practice that technique!! Life saver ❤️
I use to not like upper body but now it’s become one of my favorite days! 😊❤️ thank you for this video Krissy! Love you ❤️
I would be so thankful in your next video of the series if you pointed at the muscle you are working and where you specifically feel it working!! I am trying to grow my mind to muscle connection and sometimes really struggle to know I am doing it right.
I LOVE this series thank you so much!!!
You have changed my sport understanding. It's not hard anymore to workout. I love it ... Amazing. Life-changing! Thank you 💕
Every time you say “If you want xxx routine, please let me know” I’m like give me everything you’ve got krissy, give me everythiiiiing PLEASE
Something about the way you explain the movements/form just really clicks with me & makes it easy to understand & lovely to watch. Thank you Krissy!! 💪❤️
THANK YOU for the detail you go into w the chest press. This exercise is the one I’m intimidated by rn but I know it will change the game once I incorporate it in my routine
Thank you krissy for the tips! I know I’ve always been curious as to why so many people arch their back when performing a chest press. I will try to implement these tips on my next upper body session 🤎☺️
Krissy i love ya! Ive been following your insta for a while now and i cannot express enough this girl is so sweetest hearted. Your authenticity always shines through when you are talking, writing, the smiles and from your eyes. Keep up the good work
an upper body mobility routine would be so useful for me right now. I'm never sure of what stretches to do and how many before training. Thank you
we would love to see a mobility routine❤️ i love your videos you’re so encouraging🥳💋
Great to find a Push workout curated for women! Thank you Krissy! ❤️ I always workout both the upper and lower body. Please make a pull workout video too!
PS: I did this yesterday. I do most of these exercises on my Shoulder and chest day but after those Supersets my chest and shoulders were on🔥🔥🔥and I too could feel that my arms had a little more pump. Great way to get the heart rate up!
I think a full body mobility routine for at home would be great! Especially for days where I dont have time to get to the gym but still want to get movement into my day.
try to do your mobility routines every day they dont take much time :)
- flat barbell bench press
- incline db bench press
- machine chest fly sp with lateral fly
- db shoulder press sp with front raises
- face pulls
- tricep extensions
I can’t wait to try this workout! Like you Krissy I have only really started training chest in the last year or so. And I’m really enjoying the challenge. Definitely my weakest muscle group at the moment but I’m excited to keep pushing myself and get it stronger :)
I would love a few videos that are above beginner but below this. I struggle with my push/pull days! You are so amazing thank you for being here for us!
Hi Krissy such an informative n great video ! Am a beginner and would really love to see a beginner friendly upper body / chest workout… it will be so helpful for people like me out there who are still in their learning phase !
Am so hooked n impressed with the detailing in the video !! Keep up the great work ! Thank you once again for the amazing video 👍👍👍
I have been very intimidated but craving chest workouts! SO this was SOO helpful, I feel excited and more confident now about going for it
Beginner here... 👋🏻. And 50+ trying to build muscle back that I've lost over the years. But watching for good ideas of what and how to lift and amounts. I love how you explain everything. Great help. 😁👍🏻
I absolutely love your videos. You give the best descriptions of each workout and how to do them. Thank you!
Yes for the full upper body mobility routine!! 🙋🏽♀️
You came in just a perfect time for my chest day, thank you so much krissy ❤️
On a day I was struggling to diversify upper body days , your video has come bang on, a blessing!
Can’t tell you how much I love these UA-cam videos Krissy. So so helpful 💙
Upper body routines are so underrated! and I’m still sore from yesterday’s upper body day😂 Thanks for sharing Krissy❤️
I was literally working out all the time in the first lockdown and and now I haven’t worked out in months.. can’t wait to get back to the gym. Also I have bigger boobs so rlly want to firm my chests
@@oliviaclough9280 💪🏿💪🏿💪🏿
Is it true if women do Flat bench press, the effect would be that the nipple would be pushed to a lower than its original position?
@@zulkiflibahar3743 no
Why upper body is underrated?
I randomly came across your channel and I’m so glad I did! Everything is so well explained and demonstrated! You definitely made workout simpler!
Thank you so much!! I'm new with the strong program and it's a relief that you show us the foundation movement here, it's just easy for me to understand and I hope get progress little by little.
Really appreciate this video for a couple reasons. 1. I'm not a "beginner" in the gym meaning I've been going for years, however I didn't even know to pull my shoulders back and engage my chest. This explains why my arms are always sore but I rarely feel engagement in my chest. So now my workouts should be more effective. 2. Very high quality, and to the point with the advice. Not trying to sell a bunch of stuff in the video just giving legit tips! Thanks girl
Loving how “natural” this workout is 😉 excited though because today is push day for me anyway, love some extra motivation 😍
Upper body are my favourites. I’m on the strong program and those YT videos help so much with form. I also enjoy seeing krissycela suffering a bit at the gym… I did a pull section the other day on her app that killed me 😂
I’ve just came across your channel today, this is by far the BEST womens fitness channel out there. I’m a beginner with this whole weight lifting, and can never feel it in my chest so will be implementing these tips. Thanks 😃
Absolutely love how you are explaining all exercises!! 🩷🩷🩷🩷
hey Krissy, thanks a lot for another upload! been loving your guide in the app and these in-depth videos help me understand what i'm doing even more.
i would love a quick everyday 5min stretching video from you!
aaah perfect timing, just yesterday i thought about getting into training my chest!! :) thanks krissy
Thank you so much much for this Krissy! These videos are so helpful 💛
Thank you ! I always learn something new from you ! I’ve been working out for years and years and there’s always something to learn . Love your energy
Krissy!! Thank you for having an in-depth upper body workout - so hard to find a good walk-through for Chest Workouts.
I’d love to see a Chest Specific - dumbbell friendly one if you plan to make another ❤️
Definitely don't focus enough on chest when it comes to my upper body workouts. 😅 Thank you for the inspo Krissy!! Also the new lounge wear. 😍 I can't wait to receive my order🤌
You're such an amazing coach.. The way you explain things.. No one could do it better than you.. Many other coaches may have more experiences, or stronger, or even better body, but not everyone can deliver such explanation as good as you
really appreciate being shown specific warmups to do with reps and everything, I always struggle knowing how to warm up before a workout
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
yes PLEASE do a mobility routine for upper body days and lower body!!! This is something i’ve been struggling with doing. Thanks for the video 🥰
You are the best ive seen for proper instructions and explaining. Bc of you ive realized ive been exercising wrong and wondering why im not get the best results. thank you so much for this i needed this more than you know.
Will be trying this routine right now! Perfect timing. ❤️
This was so so helpful, it’s the little adjustments that make a big difference so thanks for that.❤️ Also, we are waiting for the workout with Sasha👀
Definitely need beginner friendly! 😂 I’m starting the gym again tomorrow for the first time in 7 years. I already downloaded your app and signed up. Is there a beginner workout plan somewhere on there? I’m confused as to how to find it if so. I’ve dealt with many body issues and chronic pain from my time in the military and I’m excited to finally work on my mobility. I’m super nervous and hope my body will allow me to get healthy again. Going to try and take it slow for a while to avoid injury. Anyway, any advice for the app would be much appreciated!! I’m so overwhelmed looking at it all. Thanks for posting. 💛
Definetely start with a full body kind of workout and get one or a couple sessions with a PT to tell you if your form is correct. Some gyms have a resident PT that might help you with a particular exercise for free if it isn't a busy hour. Once you get more comfortable with the basics and you can stay dedicated to going to the gym 3-4 times a week on average it's a good idea to start splitting your workout between days (push/pull/legs). Hope your journey has been going well this last month!
ua-cam.com/video/ySwgYYgRZvE/v-deo.html this is something similar to what I started with years ago
I did this workout today, and i felt so amazing afterwards. My shoulders and tricep got a great pump. Definitely following more workouts
your videos are soo helpful!! so glad I found you on here. I'm just starting to get into weight training and these videos give me way more confidence.
Please do a beginner friendly video ❤
I actually love upperbody! I have a hard time with lowerbody due to my bad knees that hurts all the time so i can’t do squats and now even leg press hurts my knees. I would really like a video with exercises for lowerbody that aren’t hard on the knees. I think there is so many others out there aswell with bad knees that would appreciate that!
Hey even I have similar issues..if you find any effective ones..please let me know here as well..
Thank you..
I noticed that when I first started training my knees hurt too, partly because I was locking them in my squats and leg presses, I started keeping them slightly bent always & it helped so much!! I also think with more practice your knees get stronger and eventually pain will hopefully go aaay
I’ve been seeing a physio to help with my knee issues and it’s changed my life! I’ve been doing a lot of glute bridges with a band and hip thrusts to strengthen, as well as squats with a yoga ball between my back and a wall, means I can push against the ball, takes it off my knee. Also doing sumo stance until I get the muscles around my knee stronger
I can relate. I have 1 bad knee that I can't push too hard. I workout 4-5 days a week. I workout with 8lbs and 10lbs dumbells. I am satisfied with the progress. . All upper body. And learning how to hinge at the hips helps has helped me too. As well as the sumo squat has helped me strengthen the weak knee. I may not squat very low, but there is progress.
I did this with my husband today in the gym and it was great! I definitely felt it and he did too. What a great way to start the day 💪 Thank you!
I'm commting to 8 weeks of this workout plus 3 days on glutes with some arms and core thrown in there, too to hopefully tone myself up. I loooove this workout thank you Krissy for all the inspiration!
Exactly!!! Upper body exists as well!!! Everyone's focused on their booties/legs only because of the "trends" but hey, toned arms/back/shoulders/chest in a woman are ✨✨✨✨
Agreed
Agreed
Tbh I've neglected the chest but there's no better feeling then getting the cable chest flies when you push your hands together. Feels powerful!
I think as women, me included dont want to lose our boobs or get massive traps, but shoulders are hot!! 🙌
Ive noticed, you totally wont get huge bro traps if you're correctly recruiting you lats and mid back in other exercises. So dont worry! 💪
Thank u for this comment. That's real. How do you not lose your boobs?? I like the lift that moderate training gives the girls. More reps lighter weight? (She may have mentioned it but I'm watching without sound at the moment!!)😛
@@lp8598 Someone can correct me if I am wrong, but no specific exercise will make them smaller. Breasts are fat - if you are losing weight, you will likely go down a size regardless of the exercise. Doing chest workouts build muscle, which can sort of lift breasts, and some people think it gives the illusion that they are actually bigger than they are.
"Huge Bro Traps & Lats"...only will happen if you...
Eat big...
Train big (heavy, HEAVY weight and fewer reps)...
and, supplement your diet with anabolic supplements.
Krissy's training seems to be focused towards muscle growth and definition. I didn't think people really believed (anymore) that strength training is a "man" thing...and women had to somehow handicap or change exercises and workouts due to being a woman." Infact, I've been training since 13 years old (currently 45) and not only do I still learn new wrinkles to lifts I have decades of experience with but, by listening to learn, especially from people who's journey is different from mine... helps me see things with greater depth... helping me continue to "get-them-gains!"
Krissy's is one of the UA-cam content creators who are women, which has provided a "basting of my brain" with techniques and strategies, from diet to training. This wouldn't be possible if there was a big divide between the sexes when it comes to lifting weights (strength training)!
@@divitiae Word! 👌🏼
Yes please!! A beginner friendly version is much needed thank you queen!
Absolutely gave this workout a try and I loved it 🥰.. You're such an inspiration Krissy 💪💪
Lots of love from Australia 🇦🇺
What are the names of those shoes?!
Yes! Mobility work has been a game changer for me. Far less strains and injuries, able to go much harder at my workouts, better form. I am always up for more mobility exercises.
OMGGG yayyy another learn with krissyyy✨✨✨
I love these kind of videos! Especially if you are starting out. I really enjoy watching and educating myself!
Yes!! We need an upper body mobility video! I’m trying to work on that more
I am watching your video for very first time and would admit that it is wonderful. I just loved the way of your instructions. You are explaining every single detail very nicely. Thank you Krissy.
I was totally waiting for a chest day workout from you. So glad its here!!
Absolutely love these videos. Even with a PT I haven't really understood how to lift and what to engage and I am lreaning so much with you!
Girl, you are goals! Thank you so much for these videos! Could you maybe do another one explaining hand/arm placement in these movements? i'm always scared of injuring my shoulders :(
i literally just needed this!! i was wondering how to improve my push day! THANK YOU!
Thank you for this video! I just began to go to the gym, and you make it simple to understand, absolutely good video
Thank you for always posting the most in-depth workouts
I can't wait to try these helpful tips tomorrow at the gym
I have been waiting for this!!!
i love how you make videos for us so that we can workout by ourselves 🥺✨❤️❤️
I have been WAITING (and over-commenting) for this one!!!!!! LETS GOOO
Love your workouts!!! They keep me motivated 💪🏾
You’re my favorite fitness social media goer ever!! Your vids are amazing, thanks so much ❤❤
I really love your videos, I just started gym and has been so intimated by the machines but your videos makes me more confident to use them !!❤❤❤
M so thankful I found ur workout videos. This is what helps me going through my gym routine
Hi, Krissy and thank you for your very professional training: you have inspired me so much! And I used to workout already before but now it's even better. Actually I would appreciate a video on full upper body mobility. Thanks again and I trust you are doing good in all your endeavours. Love C
Love you Krissy. Thank you! ❤️
I would love to see a full upper body mobility routine, because my focus is more lean and flexible, whatever guidance you can provide, much appreciated! And thanks for all the great videos
Yes yes we need a upperbody mobility video Krissy🙏
Your in-depth explanation is so helpful and informative. Really appreciate all these tips :)
ALSO would LOVE an upper body mobility video! They're so motivational
I rarely end up watching entire videos, I usually just skip to the parts I want to see.. however this is my first time finding your channel today and I watched the entire video, I really enjoyed it!! Thank you for all the information!
Starting my journey back to the gym after a year or two. I’m so excited to do a lighter version of this exercise. I love your videos they are so helpful.
Omg absolutely love this session 🤩
Best workout video I’ve seen in a while, very informative, told me exactly what I needed to know. I love your playful nature too! ❤️ from Nigeria🇳🇬
Omg yes 🙌🏽. An upper body mobility routine would help me tremendously.
I remember 2 days ago i was scrolling through your youtube videos looking for your latest push workout and get upset coz’ you haven’t posted any🥲 can’t wait to do this on my next push day! Thank youuu ILYSM 💖
Fully learning so much from your videos!! Obsessed with you always so informative ✨
This video was great, I had to attempt a rope pull for the first time today and watched this before heading to the gym. The cues you have made me really confident to give it a go. Especially the rope pull (through) I never would have done that! X