What's the best way for your chest to add size and strength? Using various sets and rep ranges to work these muscles from a number of angles. In order to help you get bigger and stronger in the shortest time possible, this six-move chest workout does all of those things and more.Start with the two straight sets, then move on to the two supersets to work hard on your pecs as well as your shoulders and triceps, so you can quickly begin creating an amazing new upper body.
1: 1 Press benches
Why the massive classic raise for a taller, bigger, heavier, wider chest?
How to lie flat on a bench with an overhand grip holding a barbell, hands slightly wider than shoulder-width apart. Plant the feet on the floor, tighten the glutes and the heart, lower the bar to the chest and lift it back up again.
Sets 5 Reps 8 60sec Rest
2: 2 Cross-over via cable
It isolates the muscles of the chest and attacks the inner and outer parts of the pecs.
How to stand tall in the center of a cable rig, carrying a D-handle attached to a high pulley in each hand. Bring your hands down with a slight bend in your elbows and then they cross in front of your body. For a second, pause, then reverse the step to the beginning.
Sets 5 Reps 12 60sec Rest
Supersettings
This superset is designed to operate from a different angle on the upper, lower, inner and outer portions of your pec muscles so that you recruit fresher muscle fibers and then tire them, enabling you to make greater gains in less time. Keep the weights appropriate, particularly for the flying incline dumbbell, instead of flinging too heavy weights around, it is smarter to go lighter with great shape.
3: 3 3A Incline hammer dumbbell press
For greater benefits, why the incline and this hand position operate the chest in a different way.
How to lie back on a sloping bench, holding a dumbbell in each hand with palms faced at shoulder height. Until your arms are straight, press the weights up, then lower them down to the beginning.
Sets 4 Reps 12 30sec Rest
4:4 3B Flyee Incline Dumbbell
Why does it work to create a wider chest for your upper and outer pecs?
How to lie back on a sloping bench, holding a dumbbell with straight arms and palms facing each side. Drop the weights to the sides with your chest up and a slight bend in your elbows, until you feel a strong stretch across your chest, then lift them back to the start.
Sets 4 Reps 12 60sec Rest
Supersettings
This final superset is intended to safely tire the chest muscles completely so that you finish the session with a large chest pump and the maximum amount of damage to muscle tissue, which can be rebuilt larger and stronger.
5: 5 4A Pull-Over Dumbbell
Why is your chest functioning (and stretching) in a particular way?
How to lie flat on a bench, holding a dumbbell in both hands over your chest with straight arms. Plant your feet on the concrete, then lower the weight behind your head in an arc until you feel a good stretch in your lats, holding your chest up and arms straight. Raise it back to the starting spot, holding the arms all the way straight.
Sets 3 Reps 15 30sec Rest
6: 6 Press-up 4B
Why is it a smart step to really blitz your chest in a secure and strategic way?
How to begin in a press-up position with your hands together under your shoulders and feet. Engage your glutes and abdominals, then bend your elbows towards the floor to lower your chest. At the bottom, pause for a second, then click back up to return to the start.
Sets 3 Reps 15 60sec Rest
Commentaires
Enregistrer un commentaire