Most guys are unaware that if their goal is muscle hypertrophy (to make your muscles bigger), much of that muscle growth is created from the negative portion of the rep, when you’re controlling the resistance against gravity – often the lowering portion of the movement. But the negative can also put a lot of injury-inducing stress on the shoulder joints.
For example, the barbell bench press is one of the most popular chest exercises, yet you constantly see guys grab their shoulder after finishing a set. This movement can be quite dangerous, as you’re compromising the shoulder by compressing the joint capsule. Moreover, when you lie flat on a bench and begin lowering the weight, you disrupt your scapula’s normal biomechanics, which also puts unnecessary stress on the shoulder.
Bottom line, if you injure your shoulder or tear your rotator cuff, you’ll be sidelined from training and your results will be halted. The below chest routine minimizes such joint damage while ensuring a brutal pec-exhausting, muscle-building workout.
Exercise Sets Reps
Spiderman Push-Up 3 max reps in 30 sec.
Cable Crossover Negatives 3 8-12
Standing Cable Chest Press 3 8+drops*
T Push-Up/Tuck Push-Up 3 10**
*Perform eight reps, drop the weight 30% and go to failure, then drop another 30% go to failure.
**5 T push-ups and 5 tuck push-ups each side.
How It Works:
For this workout, you’ll warm up with a dynamic bodyweight push up, move onto heavy, high-intensity cable standing moves, then finish with a dynamic exercise that requires stabilization and core integration to truly exhaust your chest. The goal of this workout is to shock your chest by incorporating triple drop sets, negatives, dynamic movements and a level of intensity that can push you through any training plateau.