Chest Workout

Before  you have to understand that your  pecs are unique.  There are a lot of fibers working in different directions and that is why different angels are necessary for complete chest workout routine.    The second important rule is that chest – power muscle group and needs heavy power workout.

INCLINE CHEST WORKOUT ROUTINE

I’d like to share a secret of my chest workout and, possibly, you’ll be surprised because I do neither Bench Presses nor Dumbbell Flyes on a horizontal bench at all!

Approximately five years ago I, having lent an attentive ear to my muscles, excluded all horizontal exercises from my chest workout routine. I believe that bench incline is of top-priority importance for proportional growth of pectoral muscles. When expressed in percent, my chest workout looks like this:

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Chest Changing

Eight pec-shocking tactics Eight pec-shocking tactics The old standards  such as the music of Frank Sinatra, Bob Marley and Ray Charles  never really go out of style. They’re timeless and, thus, they keep getting rediscovered by new generations. Likewise, when it comes to chest training, most of today’s bodybuilders rely on the same old standards as their iron forefathers: flat and incline presses, dips, flat and incline flyes, three or four exercises per workout, typically eight to 10 reps per set. The classics still hold up, but your chest can grow accustomed to variations on the same routine. When it grows accustomed, it stops growing. The following eight approaches are riffs off the standards, but come up with completely new mixes designed to break you out of routine routines and pump up your pecs.

When utilizing the Weider Pre-Exhaustion Training Principle, an isolation exercise (which directly stresses one muscle) is performed before a compound exercise (which directly stresses more than one muscle), so that the muscle targeted with the isolation lift gives out first during the compound exercise. That means the muscle giving out has been trained to exhaustion, which in turn triggers optimum growth. Front deltoids and triceps usually do much of the work in a chest press, but if you do flyes before presses, your pecs will give out before your delts or triceps. ‘Re-exhausting’ is most effective if you superset the exercises, immediately following each set of flyes with a set of presses.

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Workout and exercises for contest preparation.

DAY 1

SUPERSET BACK WORKOUT

1. Cable Rear Pulldown + Cable Underhand Pulldown – 4 sets with 10 reps each.

2. Barbell Bent Over Row + Cable Seated Row – 4 sets with 10-12 reps in each set

3. Cable Close Grip PullDown + Lever Wide Grip Seated Row – 4 sets with 10-12 reps for each.

You can add here some exercises for the body parts which need more attention or you can do some abs.

DAY 2

SUPERSET BICEPS AND TRICEPS WORKOUT

1. EZ Barbell Biceps Curl + Cable Standing Biceps Curl – 4 sets with 10-12 reps in each set

2. Seated Barbell Curl + Lever Preacher Curl – 4 sets with 10-12 reps in each set

3. Biceps Hammer Dumbell Curls+ Two Arm Cable Curls 3 sets with 10-12 reps in each set

TRICEPS WORKOUT

Read moreWorkout and exercises for contest preparation.