The Next Chapter in Chest Development!
Posted: 11/13/2009
Ultimate chest development part II is here and this is the next step to achieving that huge, ripped chest that would make even Arnold jealous! Last time we started with basic position of flexion movements in order to educate people on how to work the pectoral muscles correctly. This month were going to make the workout a little bit more advanced in order to make the pectorals work even harder. You will need to be careful however, be sure to allow your chest to rest at least 5 days before hitting it again. With that said let's begin!Were going to add a couple new exercises into the mix along with some supersets and dropsets. You will notice that the rep range has changed a bit as well as the rest period between supersets. Here we go:
* mean 2 warm-up sets before the actual work sets. Be sure to go all out on the work sets. Do not use too much weight. You should be struggling by the 7th or 8th rep. Always use a spotter!
Incline Bench Press * 2-3 x 8-10
Superset
A. Incline Flys 2 x 8
B. Incline Bench Press 2 x 6-8
Incline Dumbbell Flys (dropset) 2 x 12(8)
Dumbbell Chest Press * 2-3 x 8-10
Superset
A. Pec Dec Flys 2 x 8-12
B. Flat Bench Dumbbell Flys 2 x 8-12
Dips * 3 x 12(8)
If you want to add more sets be my guest. This workout really starts to push the pectoral muscles harder and hits the chest in all 3 positions of flexion in compound movements, stretch movements, and contracted movements.
Always remember, if your struggling with building bigger tricep muscles be sure not to work tricep the same day you hit chest. The reason is due to the partial involement of the triceps on chest day. They are doing indirect work and should have their own day, perhaps making a day dedicated only to bi's and tri's. The day you do back the biceps are indirectly doing work so doing arms alone is excellent.
Give this workout a shot for about 4 weeks and then stop back for the next chest torture session. Be sure to be on top of your nutrition in order to recover from your workouts. Get plenty of sleep and water. Also, in the next week I will be adding other body part workouts that will blow your mind. Until next time be safe and be healthy!
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