Build A Powerful Chest – Powertec Fitness

Build A Powerful Chest – Powertec Fitness


If you want to build a strong chiseled
chest that’s balanced and proportional one of the best ways to achieve this is
with a range of key exercises and techniques and today we’re gonna be
looking at just how to do this I am Rob Riches here at Powertec’s headquarters in
Paramount California for this week’s training 101 workout today I’m running
you through a typical chest routine that will help you build greater strength and
power as well as give you great aesthetics this will work every muscle
in your chest as well as some of your shoulders arms and core so I recommend
performing this followed by a rest day and then work on your lower body so that
you’ve given yourself at least three days recovery time before working the
upper body again before we get started don’t forget to hit that subscribe
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these weekly videos are done for you strength and conditioning workouts that
remove all guesswork by showing you exactly what you need to do step-by-step
to both strength and power and achieve that dream physique we’ve done the hard
part for you all you need to do is hit that subscribe button and follow along
now let’s get to work with in this video you’re gonna see me on a range of power
tech workstations now whether you choose to follow along at the gym have your
very own power tech set up or just want to pick up a few keep our tech pieces
I’ll be providing all the information along with the workouts in the
description below you can also click on the slide-out links to learn more about
each machine and equipment as seen in today’s video every great workout starts
with a great warmup so take five to 10 minutes to get the
heart rate elevated warm up the muscles and joints for some dynamic bodyweight
movements get the blood pumping then let’s get going for this workout you’ll
perform each exercise in a linear fashion perform all sets using the
prescribed weight and rep range shown then move on to the next exercise
aim to increase the resistance by 10% if you can complete the desired rep range
and lower it by 10 to 20 percent if you’re unable to achieve this unless
it’s on that final working set I wanted to really focus on control
way back down and fully engaged in the muscles as you work through each rep you
should use a weight that is about 70% of your one rep max so if you can
benchpress a 200 pound weight you should be using about 140 pounds I highly
recommend keeping track of each exercise and weight during your workout so that
next time you follow this you can aim to increase some of the weights or at least
try for an extra rep or two now let’s get this going exercise number one
incline dumbbell press set the bench to a 45 degree angle and ensure your lower
back is firmly pressed into the bench keep your feet flat on the floor to
ensure a solid foundation and start with the dumbbells close to the side of your
chest with your palms facing forwards take a deep breath and exhale as you
drive the dumbbells upwards keeping your elbows from flaring out this will help
keep much more of the effort on your pecs and less on the shoulder muscles
don’t fully lock out the arms at the top but do squeeze the chest muscles not
just gripping the dumbbells harder lower back down at a slightly slower pace as
you’re taking a breath through your nose perform one to two warm-up sets using
50% of your 1 rep max then work through 3 sets of 10 to 12 repetitions
increasing the weight if you can for each set rest times should be kept to no
longer than 60 seconds but if you need a little longer take your time just be
aware of how much time you’re resting for you can see here that these
dumbbells may look a little different you and that’s because these are
exclusively available from power tech called off-center polyurethane dumbbells
this new patented off-center handle design offers a new and unique approach
to the normal dumbbell workout exercise number two flat bench barbell press now
that the muscles joints and ligaments are nicely warmed up we can start to
work towards our heaviest exercise while our energy levels are still high if you
train with a partner now is the time you may want to get some assistance during
your lift I’m using the power tech Olympic bench which has a fully
adjustable flat incline decline bench that can slide forward and back for the
most optimal pressing positions it also comes with power tech signature
attachment adapter that can be fitted with a wide selection of attachments for
even more exercise options it’s also got this great support mid way down so if
your training alone and you can’t quite push it all the way back up
you can rack it here and safely exit the machine just like with the incline
dumbbell press keep the arms from fully locking out and don’t let the elbows
flare out you can actually feel a big difference on how the chest is working
by slightly angling your elbows inwards as you press up aim for three to four
working sets of eight to ten reps each increasing the weight by five to ten
percent on each set if you’re able to achieve those ten reps if you’re
struggling to add more weight try cooperating a rest pause this is where
you rack the weight after reaching close to your failure and rest for no longer
than 20 seconds still on the bench then lift that weight back up and aim for a
few more reps exercise number three PEC fly or dumbbell flies with are too big
press movements out of the way we can focus on some more detail work for the
chest a fly movement mimics the movement of a bird flapping its wings it’s also a
great way to help thicken out that chest I’m seeing here using the powertech work
bench PEC fly attachment which attaches right on the end of my power tech work
bench this really is the ultimate PEC tall isolation tool just like if you’re
using dumbbells keep the angle at the elbow fixed as this will focus all of
the effort on the pegs and less on the arms engage the chest as you bring the
handles or dumbbells closer together at the top but don’t let them touch pause
for a split second while you squeeze the chest and then return back to starting
position at a slightly slower pace aim to perform 3 sets of 12 to 15
repetitions while you can still work towards adding weight you can also
perform a drop set or superset we’ve set with some chin-ups to failure this is
actually a great exercise with a great stretch for the chest as it helps open
up much of the muscle fibers in the chest that may become tight from weight
training exercise number four cable flyes using
varied height now sticking with the fly movement for one more exercise I’m
performing these with cables adjusting the height from low mid to high that
each set doing this ensures that I’m working the chest through a range of
different angles and as the pecs are actually more like a fan-shaped muscle
it’s good to be training it from these different angles to ensure greater
development and help you give that chest a fuller looking appearance here I’m
using the power Tec functional trainer deluxe which is one of the most
versatile and unique training systems on the market with a total resistance
capacity of a thousand pounds it comes standard with two separate weight
Olympic horns which can be loaded with three hundred pounds each for even
greater weight capacity this means the user can choose to add two optional 200
pounds weight stacks that will bring each station to a total of 500 pounds so
you can really perform a lot of exercises just from this one machine
alone especially when you want to add the work bench in with some of those
attachments just like with the PEC fly or a dumbbell flyes keep the elbows at
more or less a fixed angle so that it’s your chest that has to do all the work
tilts slightly forwards at the waist and keep your chest lifted up with your
shoulders pulled back some people prefer to cross their hands over for each rep
which can give a greater squeeze in the chest if you do this just be sure to
alternate which hand comes over which aim to perform three sets one for each
height for 15 reps cables and weights tags also allow for fast and effective
drop sets meaning you can lower the weight and immediately get back into the
movement which keeps tension high on the muscles without it always being about
the weight I like to add this at least for the final working set I lift my
maximum weight for about six to eight reps then lower the weight by 22 even
50% and try to perform the rest of the reps as it’s my final exercise with
cables and they even keep stripping the way down and performing more reps until
I can barely bring my arms together exercise number five dumbbell pullover
and some push-ups I like to finish off my chest workout with these lying
dumbbell pull it’s not only a great stretch for the
chest but also helps expand your diaphragm which helps widen the
appearance of your chest position yourself sideways to the bench
with your upper back supported on the bench hold a dumbbell vertically with
your palms open under the plate allow your wrists to act like a rudder as you
control the dumbbell back over your head keeping your arms straight with a slight
bend at the elbow take a big deep breath in as you do this and feel that great
stretch in the chest pause then exhale as you slowly return back to that
starting position aim to perform 2 to 3 sets of 8 4 reps and if you like you can
even superset these with regular push-ups to ensure you’re really giving
it all you’ve got during the final minutes of your workout
and that’s it for this week’s powertech fit training one-on-one workout
congratulations perform this workout every week with the
goal of increasing either your weights or at least once two more reps during
your final working sets on each exercise you can also switch up some of the
training principles shown within today’s video so hit that thumbs up button and
show some love if you like this week’s workout and be sure to subscribe to
power Tech fitness and turn on those notifications so you’re the first to
know when we post our next video filled with more workouts training tips and
techniques you won’t want to miss a single one until next time keep training
hard you

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