You must be a newbie if you are reading this post right now, and you have come to the correct place, my friend. This is the chest workout you should do if you've only recently started going to the gym or are about to start.
There are a few things you should be aware of before beginning the workout. First and foremost, we hope you understand the concepts of sets, reps, supersets, and drop sets, as these words will be used to describe the workout.
So, here are the definitions for each of these terms:
Reps & Sets:
“One rep (repetition) of an exercise is one complete motion. A set is a collection of repeats performed in a specific order. You may add, "I completed two sets of ten reps on the chest press." This means you did 10 chest presses in a row, took a break, and then did another 10 chest presses.”
A superset is when you do two distinct sets of two different exercises without resting in between.
Set a Drop:
When you do two or more consecutive sets of the same exercise without resting in between, you're doing a drop set. You lower the weight with each set until you are utterly exhausted.
Now for the workout:
Warm up with some simple warm-up movements before beginning the program. Simply perform the dumbbell chest press with relatively light weights. Aside from that, utilize a machine to warm up for chest press and execute 20-30 reps with a light weight.
Bench Press on a Flat Surface
When it comes to bodybuilding, the bench press is the most fundamental movement. It aids chest development like no other. The barbell bench press can be done in a variety of ways. Choose the one that is best for bodybuilding, such as pausing at the top and without arching your back too much.
Perform five sets of 10-12 reps of this exercise, increasing the weight by 10 pounds each week. Now it's time to move on to the next exercise, incline bench press.
Bench Press on an Angle (Drop Sets)
This is yet another excellent workout that targets the upper chest. Because the leverage you're receiving here is a little more difficult, performing the incline is a little more difficult than doing a regular bench press. Drop sets will be performed here.
Choose a weight that allows you to practically complete eight reps on the incline bench press, and then reduce the weight by ten pounds each time. Perform as many reps as you can for the fifth drop, and 10 to 12 reps for the other sets.
Then you'll do things to assist you get that striation in between your pectorals, as well as work other portions of your chest.
Decline Bench Press & Cable Crossover (Superset)
Superset cable crossover with decline bench press for the next movement, and do 5 sets of 8 repetitions. Set up the ropes for the cable crossover so that they come from the top most location. Combining these two exercises will absolutely crush your chest and give you a better-than-cumming pump.
The decline bench press, like the regular bench press, is a basic chest activity that works the lower part of the pectorals. So, with this workout, you must hit every portion of the chest and prepare for a hurting chest the next day. I hope you enjoyed your workout.
Commentaires
Enregistrer un commentaire