Published on Aug 8, 2017
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Yes – International Chest Day is typically Monday. Is that a rule? Hell no! So, follow me and my platinum coaching client Chad bust through this kick-ass chest day.
Here’s today’s workout breakdown:
1. Flat Barbell Press – 5 Sets x 8 Reps
2. Incline Dumbbell Press – 4 Sets x 8 Reps
3. Cable Flies – 4 Sets x 8 Reps
4. Smith Machine Decline Press – 4 Sets x 8 Reps
5. 2-Arm Landmine Chest Press – 4 Sets x 8 Reps
0:40 – Flat Barbell Press:
Make sure your forearms are perpendicular to the floor and that your elbows don’t flare outwards, otherwise you’ll end up experiencing pain in them and we don’t want that.
You can bench with an arch in your back, but remember to keep your glutes contacting the bench and legs under you for increased driving power in the press.
If you have a gym partner, they can help to make sure you complete the set, even if they have to be forced reps.
5:31 – Incline Dumbbell Press:
The advantage of dumbbells over barbells is that this is now an isolateral movement, that way your strong side won’t take over for the entire movement. It’s good to do a mixture of both barbell and dumbbell movements.
Set the bench at about a 45-degree angle. If you set it too vertical, you start using more of your deltoids instead of building your chest.
Be conscious of using a slow and controlled pace – you’re not trying to move the most weight possible, but trying to make every rep count.
To help to start really feeling the muscles engage, in between sets tap on the muscles you are working. This helps to build that mind-muscle connection to get those muscles contracting and firing better.
11:18 – Cable Flies:
Set the cables at chest height for this variation. You don’t want to walk forward and roll into the movement so your shoulders and triceps aren’t taking over.
Keep the chest up and squeeze when your hands come together. Resist the negative as you return the cables down as an eccentric movement to challenge yourself and really have those chest muscle fibers firing.
17:36 – Smith Machine Decline Press:
Set the bench just a notch or two into the decline position – enough to hit the lower part of the chest.
Don’t forget that you want your grip wide enough to keep those forearms still perpendicular to the floor. And also make sure to retract your scapula into the bench.
22:14 – 2-Arm Landmine Chest Press:
This is another great movement for building that pec cleavage for a well-rounded chest.
With knees bent and your chest up, keep a tight core and press up.
Imagine at the top of the move you have a pencil bending between your pecs that you’re trying to break.
No need to do a ton of weight on this either – it’s all about clean, full range-of-motion reps.
That’s it, fellas. So, on your next chest day, put yourself through this routine and change things up to make those chest gains.
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