HERE WE GO WITH ANOTHER PURE MUSCLE BUILDING ROUTINE. THIS TIME IT’S FOR THE CHEST MUSCLES. INTERESTINGLY, THE CHEST AREA IS IMPORTANT TO BOTH MALES AND FEMALES. FOR MALES OR FEMALES, THE CHEST IS ONE OF THE FIRST THINGS THAT PEOPLE NOTICE ABOUT US. WHEN PROPERLY BUILT UP, THE CHEST MUSCLES WILL MAKE THE MEN APPEAR MORE MASCULINE AND THE WOMEN, WELL, MORE FEMININE.
ONE THING THAT’S IMPORTANT TO KEEP IN MIND IS WEIGHT SELECTION. WHEN A ROUTINE CALLS FOR CHEST PRESS FOLLOWED IMMEDIATELY BY DUMBBELL CHEST FLYES, 10 REPS OF EACH, IT’S IMPORTANT TO SELECT A WEIGHT THAT WILL ALLOW YOU TO COMPLETE ALL OF THE REPS. SO WITH THESE ROUTINES,YOU’RE NOT NECESSARILY GOING TO GO UNTIL FAILURE. YOU’RE GOING TO LEAVE A FEW REPS IN THE TANK FOR THE NEXT SET. WE DON’T WANT UGLY REPS DONE WITH BAD FORM THAT COULD POTENTIALLY CAUSE INJURY.
THE MORAL OF THE STORY IS WE ALL NEED TO TRAIN OUR CHEST MUSCLES AND WE NEED TO DO IT SAFELY. NOW TO THE ROUTINE.
SCOTT MENDELSON, HEAVY BENCH PRESS EXPERT
1. INCLINE DUMBBELL PRESS-
Set 1-15, set 2-12, set 3-10,
You will have two sets of dumbbells. A heavier set for the presses, a lighter set for the flyes.
1B. INCLINE DUMBBELL FLYE- after each set of the presses, do a set of flyes. Sets 1,2,3 & 4- 10 reps each set. So after each set of incline dumbbell presses do 10 incline dumbbell flyes.
2. INCLINE BARBELL PRESS-
Set 1- 12, set 2-10, set 3-10,
2B. ALTERNATING DUMBBELL BICEPS CURLS- Sets 1,2,3,and 4-10 reps each set. So after each set of the barbell presses do a set of curls.
3. FLAT BARBELL PRESS-Set 1-15, set 2-12,set 3-10, set 4-10
3B. Two Arm Bent Over Dumbbell Row- Sets 1,2,3 &4- 10 reps each set. So after each set of Barbell Bench Press, you’ll immediately do a set of bent over two arm dumbbell rows using the dumbbells you grabbed and placed next to the bench BEFORE you got started.
4. Low Cable Crossover or Butterfly Machine- Set 1-15, set 2-12, set 3-10, OPTIONAL SET 4- drop the weight and do 20 reps
4B. Plyo Push Ups- Sets 1,2 & 3- 10 reps immediately after. So after each of the 3 sets of flyes/crossovers you’re going to drop and do a set of plyo push-ups. If need be, do them from your knees.
This is a very challenging routine if you nail the weight selection and if you do the reps with proper form. People will probably look at you like you’re a maniac, just giving you fair warning.
So that’s the chest routine. Have fun tearing it up next time you workout.
Another muscle building article coming soon.