INFLATE THE CHEST WORKOUT

If you have been looking to change up your chest workout here’s a great one for you to try. Five exercises may not seem that bad, but by the end of this chest workout you will have a pump that will inflate the chest to its breaking point. As always focus on the mind/muscle connection with your chest workout. Lift the weight with your chest and don’t just throw the weight around. Keep constant tension on the muscle and really squeeze that chest! And then don’t forget the most important thing……………feed that body with proper nutrition to maximize muscle growth. Try it out and email me to let me know what you think after you’re exhausted from this chest workout! Good luck!

Start the workout with a 5 minute warm-up on the elliptical to get the blood flowing. For each set rest 60 seconds between sets. For tempo do a 1 second concentric phase and a 3 second eccentric phase with 0 pause at top or bottom. Of course I recommend to finish off the workout with some stretching. Never stretch before the workout as studies have shown a greater risk of injury if you stretch before or during workout. 

Incline Dumbbell Chest Press: 5 Sets 15, 12, 10, 8, 6 reps

Increase weight with each set. On last 3 sets go as heavy as possible to hit target reps.

Hammer Strength Chest Press Machine: 4 Sets 20, 20, 20, 20 reps

Use a moderate weight and keep it the same throughout. Focus on feel and form. Hit target reps. If needed pause and continue.

Flat Cable Flyes (Bench): 3 Sets 15, 15, 15 reps

Use an flat bench. Set cables down low. Increasing weight each set. Start moderate and go heavy.

Body Weight Smith Machine Chest Press: 1 Giant Set 50 total reps

As many sets as needed. No more than 45 seconds rest in between sets.

Push Ups: 1 Giant Set 50 total reps

As many sets as needed. No more than 30 seconds rest in between sets.