Chest Workout – Modern Bodybuilding

Chest Workout – Modern Bodybuilding


alright here best chest workout not doing why
are you not doing this because it’s got some unique variations
on some classic exercises that you probably not doing because no one’s ever
showed you how so the first thing we’re gonna do is do
something that my friend matt nickel shown me The Best Chest Workout call the dome Bell triple Press very
simple you just do with steep incline a regular
in Kwinana don’t know chest pressed back to back to back for sixty
repetition so you start with a weight that allows
you to do six to eight reps in its steep incline the meat is going
to be lower and wider than your regular dumbbell chest press
way that’s okay because you get a pretty yourself and as
you get lower you down the incline and a flat it’s
going to be enough pretty good you’re still gonna get about that sixty repetition rage so where do these back
to back to back very similar to the rest POS system that
will talk about in a second so its almost a shoulder press but couple noches down so you still hitting your
chest you going down I know driving opinion aiming for sixty eight
reps with the way no one repetition short bill you’re so Pickaway you can do nine times and
you’re guaranteed to get the right amount now this is best done with a
partner but if you don’t have one you get up
immediately and you lower the incline down to the lowest
in quite possible to go from steep to lowest many jump right back in so that’s all
the rest you get back in you drive opinion and lower down
an okie knows elbows about 45 degree angle to minimize the external rotation and
make it less stressful on your shoulder joint
rotator cuff muscles and then soon as you done that you’re probably here same number repetitions before you’re
ready to party and then you go to the flat position and
your muscles re pretty to be ready to do about sixty repetitions a regular chest presses and up you can do more you can slow it down
single one to 3 for drive up strong and what you gonna do for best Chest Workout is superset this with the back exercise should know your chess is going to rest
while you train your upper back to keep your shoulder
strong just wanna have lotsa rowing exercise every time that we do a lot of chest pressing exercises so
we’re gonna crank it back up to that low inclined position and do the dumbbell chest supported row and when we chest press we get tied
up here and we get back so we have to do rose
you a strong in the upper back to balance it
out so growing up and squeeze now of course you regular Don bellerose one arm a time you can be seated rows
the barbell rows for you need rowing exercise in there to pair with your dumbbell triple Press to get started then you get a minute
rest and you go through that two more time so
you will do regular three sets up the trip oppression regular three-set
up the inquirer then we move over to something called he racks chest fly
push-up were and twist to this one as well so the great thing about TRX is my
friend Allen cost group called the self
limiting exercise meaning that you keep only go as far as
your body will let you once you can’t do proper form your done the exercise but you can also modify the excise position to make it easier so if not
super strong and pushups you can do more operate body position
for this exercise but if you’re strong and
regular in regular pushups you can do a flatter
body position to restart the talk more go to the side
that fly position and then push back up one to three down and up really great exercise now P again if you only get a couple
reps there we want to do about 12 to 15 maybe even
if you really strong all the way to 20 reps one rep short failure and if you can’t
do at least 10 repetitions then move your
body up and do that same position you can may
stretch three packs and ripe it just takes body weight of the exercise into using less resistance
but still the right resistance for you never use what’s called the rest POS
system that was made really popular by a guy who has a program called dog crap
training and what we’re gonna do is after you’ve gone do as many
repetitions as possible one rec shorter failure you can take a
twenty to thirty second rest you take dick big depressed and when that time is up to go back in and you another round to mere failure I know when you done take another twenty to thirty second
rest and then crank out again all the reps you can turn your failure
that rest pause training very simple well as you get more reps
and trust me after the triple Press religious one rounded this just will be
working away the hadn’t worked in a long long time not since you were probably doing your
first just work up so then you finish it up where either something with a dumbbell
rear deltoid race or it TRX row or TRX wise war TRX peace what we want to do hit the upper back again now you can just stop with one
round that in the rest POS system that we
should do the first time you do this workout the next time you come back you want to
give your chest more training stress you were second-round are your pushups and finally if you wanna do a little bit more heavy strength
training what you can do is adding an another super set before
all of this with a barbell bench press and Don Bell rear deltoid races as your for
super Sat traditional strength training style
where you do about sixty reps on the bench press rest a minute
then do the rear deltoid raises for 10 to 12 repetitions
rest a minute go back and forth that allows you to
train having a classic exercise like the bench before moving into you dumbbell presses
an your PR act for sale that’s the best
just work not

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