Lower your body until your chest is an inch from the ground then drive up explosively. More From Building Muscle. If your triceps are especially sore after a hard chest workout, chances are they're working harder than your pecs.
But the main thing I need to figure out is how long I should spend in the gym.
So i would recommend workout monday, tuesday, rest on wednesday, then workout thrusday and friday, rest weekend.
The vertical, if used correctly will give you a better isolating work out on the quad - so get the form right and hit it hard.
If your not feeling sore you should prolly push yourself a bit harder - but avoid over training...
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