Chest Workout (Pro Guard Development)

Hey guys, I decided to share a chest workout that’s great for adding upper body strength for basketball players. The exercises in the workout are Incline Dumbbell Chest Press, Incline Dumbbell Chest Fly’s and Decline Kettle Bell Push-ups.

These exercises work your chest, tricep, shoulder & ab muscles. I advise all athletes to be very careful when doing chest fly’s. Use light weight (2 lbs to 5 lbs) so that you can control the weight & get use to doing this exercise motion.

If you’re in season you should be more concerned about the reps. In season you want your endurance high but you also want the strength needed to endure the wear and tear of a basketball season. Lifting lighter weight for a high number of reps provides muscle endurance and assist with building lean muscle mass. For players looking to add muscle mass you should go for heavier weights with fewer reps.

Below is a FREE PGD Chest Workout (Modify according to strength)

In-Season Chest Workout

Incline Dumbbell Chest Press–(4 sets-12 reps) Weight (ex.Start with 20 lbs, add five pounds each set.) If you’re able to add weight each set great. If not remember that doing light weight for more reps builds muscle endurance as well as strength.

Dumbbell Chest Fly’s — (4 sets -12 reps) If you’re new to this exercise be very careful. For beginners I suggest starting with 2 to 5 pounds. Add weight as you get comfortable doing the mechanics of this exercise

Decline Pushups– (4 sets -15) The decline push up angle works your upper chest, shoulders, forearm and core.  Decline push ups gives you that extra endurance push within this circuit. By the end of the 2nd set you can really feel the burn. (As you see in the video I chose to use kettle bells under my push up base to really challenge my core while doing the pushups.)


Thanks for reading. I hope you guys enjoy this free workout! — Lewis Clinch

“Think like a Pro, Train like a Pro, Play like a Pro.”–ProGuardDevelopment