Last Updated on January 7, 2021

Although, there could be no such thing as “perfect” chest workout, the existence of certain elements will make one routine vastly more potent than other ones.

Exercise choice and order are essentially part of the equation, apparently, and they are also usually where people spend by far the most time when writing a whole new plan.

But think about exercise speed? What about take full advantage of central nervous system recruitment? What about muscle fiber type contemplations?This workout offers a thorough chest thrashing just by going a little deeper than most press-‘til-you-drop prescriptions.

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level

Intermediate

Days Per Week

Equipment Required

Barbell, Bodyweight, Dumbbells

Target Gender Male

Workout Description

Post-activation Potentiation:

Postactivation potentiation refers to the capability of one exercise to instantly and positively influence the performance of the activity that follows.By convincing your central nervous system that it’s set for the fight of its life, more muscle tissues are recruited to try and do the task.

A study published in the Journal of Strength and Conditioning Research discovered that sprint performance in rugby players was improved after executing a heavy set (three reps at 90% 1RM) of barbell squats. In the same way, by performing explosive moves before pushing heavy weight on the bench, it is possible to bring more muscle into play.

By carrying out five groups of plyometric pushups-pushing one’s body weight up as quickly as possible, you stimulate the fast-twitch fibers inside your chest. These fibers, which have probably the most potential for growth provided they haven’t been taken to failure will then be primed for moving heavy weight inside your next movement (in cases like this, the bench press exercise).

Reverse Pyramid

You’ll take advantage of this nerves awakening with your heaviest set right out of the gate on the bench. Then, by reducing the load on each set as the fast-twitch fibers fatigue, you’ll perform additional reps to capitalize on the influence of other muscle fiber types. This also encourages greater cumulative muscle breakdown even though the other number of work increases the flow of blood to your pecs.