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Wednesday, 19 January 2011 10:08

The Chest Workout

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When building a massive chest the muscles need to be trained from all angles. Training your chest will also involve other muscle groups like Deltoids and Triceps so concentration on the Pectoral area is key to development. I believe in training the muscle with as heavy a weight as possible, using high density nutrition and plenty of rest. Short cuts like using steroids is never long lasting and is unsafe at best. With that said lets begin.

One thing about using heavy weight is that you really need to warm up the area trained however remember the 2  other muscle groups involved (Deltoids and Triceps) need to be warmed up also. Training heavy you need to conserve energy for heavier lifting so after our warm up we move to our heavier lifts.

Warm up: Light side lateral raises with dumb bells will help warm up the delt and lighter weight close grip bench presses (Use Smith machine if available) will warm up the Triceps.

Bench press: This this is the foundational exercise to build a powerful, well shaped chest. Start with a lighter weight using a grip that is comfortable and do 15-20 reps on your 1st set. Increase weight each set in increments that you can do 12-15, 8-10, 6-8 and then periodically try a weight never done before. When doing this have a spotter or trainer available to spot you in case you get stuck. Remember "No Injuries." Do a stretch in between sets to elongate the muscles trained.

Incline Press: This exercise can be done with a barbell or dumb bells, I prefer a Smith machine and on alternate days using dumb bells. Again we are working up to a maximum weight. Smith machine: Start with a weight you can do 12-15 reps then increase weight each set. Next set 10-12, 8-10, 6-8 and then a maximum weight periodically. Alternate with heavy dumb bells on different days for increased results. Dumb bells will isolate the area better.

Flat bench fly's: Using dumb bells lay flat on a bench bend at the elbows and lower the weight until you feel a full stretch of the muscle then return slowly to the top squeezing the Pectoral muscle using a weight you can do with great form for 12-15 reps 3-4 sets.

Cable cross overs: Using a weight you can do 12-15 reps with, stand in the middle of the crossover machine using both handles on an upper level and bring the weight evenly down in front of you using the Pectoral muscles. Slow and deliberate repetitions with focus is a must!


Feed the muscle cells with nutrient dense food with supplementation and plenty of rest (72 hours between body parts trained) for best results. Thanks Reid.

Last modified on Monday, 21 February 2011 18:18

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