Gabe, Howard and Brandon get brutal with a brand new, killer chest workout.
Loaded with super sets and drop sets, this chest workout is definitely one to add to your arsenal!
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Get the right gear for your chest workout
Wrist supports are helpful if you have any issues with your wrists and will also help you stabilize the weights during this chest workout. If you are looking for a good supplement, you should go with creatine. This will help with recovery and have endurance during the workout.
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Flat Bench Dumbbell Press
Start off with a lower weight and higher rep range, allowing you to slow down the movement and make the mind muscle connection. Followed by your three working sets, increasing the weight in this reverse pyramid (Increasing the weight and gradually dropping the reps) with a drop at the end.
|Yes||8||2 minutes next exercise|
Seated Hammer Press Super Set With Pec Deck Flys
With this super-set, we want to focus on scapular retraction and keeping our shoulders pinned on the backboard with our chest out. This insures that you do NOT engage your anterior deltoids and therefore keeping the tension in your chest. We want to combine strength (lower reps and heavy weight) of the Hammer Press with endurance(lighter weight and high reps) on the pec-deck. This will allow us to maximize muscle fiber growth and expansion.
|1||Seated Hammer Press/Peck Deck Flys||20/20||2 minutes|
|2||Seated Hammer Press/Peck Deck Flys||15/20||2 minutes|
|3||Seated Hammer Press/Peck Deck Flys||12/20||2 minutes|
|4||Seated Hammer Press/Peck Deck Flys||10/20||2 minutes next exercise|
Standing Hammer Press Super Set With Cable Flies
Keep the pump going by jumping into the Standing Hammer press allowing you to focus more on the upper chest but still feel the burn from the seated Hammer press. Then we are going to super-set with Standing T-flys for reps so that we fatigue muscle fibers in your lower chest and burn out. The T-flys will burn, but mechanically should still be achievable.
|1||Standing Hammer Press/T-Flys||20/20||2 minutes|
|2||Standing Hammer Press/T-Flys||15/20||2 minutes|
|3||Standing Hammer Press/T-Flys||12/20||2 minutes|
|4||Standing Hammer Press/T Flys||10/20||2 minutes next exercise|
Incline Dumbbell Close Neutral Press Super Set Incline Flies
|1||Incline Neutral Press/Incline Dumbbell Flys||12/10||2 minutes|
|2||Incline Neutral Press/Incline Dumbbell Flys||12/10||2 minutes|
|3||Incline Neutral Press/Incline Dumbbell Flys||10/8||2 minutes|