Dana Linn Bailey hasn’t stopped pushing the pace during workouts despite stepping away from the bright lights. In a recent YouTube video, she taxed her chest and triceps with an intense workout, offering insight along the way.
As the inaugural Women’s Physique Olympia champion, Dana Linn Bailey was a trailblazer in the IFBB Pro League. Combining muscularity with femininity, her popularity has only climbed since competing at the highest level in bodybuilding.
Boasting over 540,000 subscribers on YouTube, DLB regularly offers fans a look into her lifestyle dominated by fitness. From hardcore workouts to physique transformations, Bailey’s ability to capture the attention of her audience is second to none.
Dana Linn Bailey Destroys Chest and Triceps Training Session
Check out DLB’s workout list below:
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- Cable Flies (warm-up)
- Dumbbell incline press — 4 sets 6 reps
- Kneeling landmine chest press — 4 sets 6 reps
- Plate Raises — 4 sets 6 reps
- Machine chest press with banded resistance — 4 sets 8 reps
- Cable flies — 3 sets
- Overhead triceps extensions – 1 set 10 reps
- Triceps rope pushdowns – 1 set 10 reps
Dumbbell incline press
After a brief warm-up, Bailey picks up 50-pound dumbbells for four sets of incline presses.
“On to dumbbell incline press. We’re doing it all by itself. So, we want to go pretty heavy on this. The goal is like six reps so. Your first set you might get like eight, that’s okay, then you know, you just bump up from there. I’m going to start with 50s.”
Kneeling landmine chest press
During kneeling landmine chest presses, Bailey offered grip tips and advised lifters to push at an angle.
“How you grip the bar, again, just pretend this is a regular old, pretend this isn’t here, this is just a regular old 45-pound bar. How you’re going to grip it is you’re going to make like a little a little bed because I want you pushing at a little bit of an angle so it’s going to come down and down to your chest and then up.”
Plate raises
Bailey performed plate raises for shoulder and chest development.
“Normally, I would just grab the sides and just raise here and I don’t go all the way down if you go all the way down you lose contraction. So I stop right about here and then back up. I’m still contracted in my shoulders.”
She offered a variation of plate raises that effectively hit the chest.
“If you want to hit a little more chest, you can grab the plate a little more underhand and it’s going to hit that almost like a low to high cable fly. It’s going to hit that underneath your chest plus your shoulders plus your upper chest.”
Machine chest press with banded resistance
During machine chest presses with banded resistance, DLB underscored the importance of keeping tension at the top of the movement.
“The purpose of the band obviously it’s going to increase the tension especially at the top. As the band stretches, it’s going to add extra tension, extra pressure, so it’s going to get harder as I go up. So, if you’ve never incorporated bands into your training, this is a great way to over-emphasize or just get stronger at peak contractions,” said Dana Linn Bailey.
Cable flies
She finished up cable flies with three sets before moving to triceps.
“A finale cable set.”
“I’m going to do three sets, normally I do four of everything. We’re going to do a quick three sets. High to low cable flies. Hit that decline. Really separate our chest and then hit a little triceps.”
Overhead triceps extension
Keeping the elbows forward, Bailey executed reps of overhead triceps extensions.
“Big thing here, try to keep those elbows forward. As I pull out, I like to flick my wrist out a little bit. It kind of just gives that extra contraction at the end.”
Triceps rope push-downs
During triceps rope push-downs, Bailey walked fans through how to net a few extra reps once the arms begin to tire:
“Instead of dropping the weight, what I want you to do, let’s say you get five reps, you’re like ‘Oh my God, I can’t do anymore.’ Instead of dropping the weight, take a step towards it, and it will get a little bit easier.”
Although Dana Linn Bailey appears content with life after competing, she hasn’t completely dismissed the idea of a bodybuilding return. In addition to talking about steroids in the sport, Bailey emphasized that she never used the ‘retire word’ since stepping away from the stage.
Given Dana Linn Bailey’s commitment to fitness and exercise, her workouts always provide insight for those aiming to improve their physiques. Feel free to try out her latest chest and triceps workout for new gains!
RELATED: Dana Linn Bailey Shares Her Brutal Giant Set Shoulder Workout Using Only Dumbbells
Watch the full video from Dana Linn Bailey’s YouTube channel below:
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