Main Focus:ChestAlso Works:TricepsFront Delts
Sets
4
Reps
6-8
Tip: Retract scapula, arch slightly.
Exercises
Main Focus:ShouldersAlso Works:TricepsUpper Chest
Sets
3
Reps
8-10
Tip: Keep core braced.
Main Focus:ChestAlso Works:Front Delts
Sets
3
Reps
10-12
Tip: Feel the stretch, control the weight.
Main Focus:TricepsAlso Works:ChestFront Delts
Sets
3
Reps
8-12
Tip: Stay more upright for tricep focus.
Main Focus:ShouldersAlso Works:Traps
Sets
3
Reps
12-15
Tip: Lead with pinkies, slight bend in elbows.
Main Focus:Triceps
Sets
3
Reps
12-15
Tip: Split the rope at bottom, squeeze.
Muscles Targeted
Primary Focus
TricepsChestShoulders
Secondary
Front DeltsUpper ChestTraps
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout