Chest Day In The Lab

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Everyone loves a strong chest. It’s the centerpiece of everyone’s workout when they first start working out but honestly most of us don’t maximize the plethora of chest exercises that will give you the best look and results.

Most people run directly to the bench press. Bench will give you a strong chest, but it won’t give you maximum results for the chest and chest development. In order to get the best benefit, a full range of motion is necessary. Dumbbells offer the best range of motion because you can take them below the body and you can isolate each side of the pectoral region for maximum results.

The workout:

1._Push ups (5 sets of 10 to warm up the chest)

2. Dumbbell incline press – slight incline and slow range of motion with light weight. (4 sets of 25)

3. Alternating Dumbbell bench press – increase the weight and work the muscle lifting one side at at time. (4 sets of 10)

4. Cable flies (5 sets of 15)  

5. Double pump bench press – Using the straight bar and moderate weight, bring the bar down to the chest and raise it halfway then bring it back down before locking it out. Repeat 10 times. (3 sets of 10)

6. Balance Pushups

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5 thoughts on “Chest Day In The Lab

  1. iamsunnyd December 2, 2016 / 11:24 am

    I wish I could do all that to flatten this tummy and trim my legs. Any suggestion that I can do at home to work on them?

    • Joe Simmons December 2, 2016 / 11:38 am

      Stomach and legs are trouble areas for many. You can actually help with both in 10 – 15 minutes a day by just running sprints. It’s crazy but sprinting carves up your abs and leans out your legs but gives them more definition.

      • iamsunnyd December 2, 2016 / 1:04 pm

        So if I ran up my steps with that help. Or sprint on a flat surface?

      • Joe Simmons December 2, 2016 / 1:08 pm

        that would definitely help.

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