Chest Exercises

Supersize Your Chest With a Super-Efficient Workout

Use a new approach to build pecs like the greatest bodybuilder of all-time

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Supersize Your Chest With a Super-Efficient Workout

2A PEC MINOR DIP

SETS: 4

REPS: 8-10

Suspend yourself over the dip bars. Keeping your arms straight, allow your body to sink down until you feel a stretch in your chest. Flex your chest and press back up.

2B. SMITH MACHINE- DECLINE PRESS

SETS: 4

REPS: 8-10

Adjust a bench in a Smith machine to a slight decline. Lie back on the bench and secure your feet. Grab the bar with a grip slightly outside shoulder width and lower it to your chest. Come up three quarters of the way (before lockout). That’s one rep. Perform three sets of eight to 10 reps. On your fourth set, do eight to 10, then have a partner reduce the weight immediately to allow you another eight to 10 reps. Reduce the weight again and repeat.

3. BENCH PRESS

SETS: 5

REPS: 5

Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your entire back arched. Take the bar out of the rack and squeeze it hard. Lower it to your sternum and then pause for a second. Push your feet hard into the floor to help you press the weight up, but stop before lockout. Press it as fast as you can.

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