Chest Workout #1: The Straight-Up Chest Workout For Mass

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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

Build Muscle
Single Muscle Group
Intermediate
1
Barbell, Bodyweight, Dumbbells
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.

Compound Moves:

The initial two movements may appear enough for selected lifters. However, the addition of a third (or fourth) exercise could let you maximize overload around the pecs.The presence of the dip hits all of your chests, with the concentration on the lower third.

To be in the better muscle-building rep range, add weight if you could get more than ten reps with your whole body weight alone. If you can do ten reps by yourself, achieve your sets the rest-pause style, executing some reps a time of time with short rest phases (15-25 seconds) and soon you reach 10.

100s:

No body part routine is complete without using a muscle-swelling finisher. At this point, we’ll choose 100s. You’ll pick a weight that can take you to failure between 60 and 70 reps. Rest only several seconds as you have reps remaining to attain 100. Repeat as necessary to arrive at that milestone 100th rep.


Workout Routine

The Straight Up Chest Workout
1
PLYIMETRIC PUSHUP
6 set of 6 reps, rest 3 min.

2
BARBELL BENCH PRESS
4 set of “6,8,12,15” reps, rest 3 min.

3
WEIGHTED DIP
4 set of 10 reps, rest 3 min.

4
PEC DECK
1 set of 100 reps


Exercise 1: Plyometric Pushup

plyometric-pushup
6 sets | 6 reps | 3min break

Thrust yourself up explosively, consequently that the body rises in the air. Land softly and go right down into the next rep
instantly.


Exercise 2: Barbell Bench Press

bench-press-barbell

4 sets | 6, 8, 12, 15 reps | 3min break


Reduce weight each scheduled to fail at or about the rep range listed. Keep your shoulder muscles pulled back and together through the entire set.


Exercise 3: Weighted Dip

weighted_dip
4 sets | 10 reps | 3min break

Use a resistance that brings about failure at ten reps. If it isn’t possible to do ten reps, perform your reps rest-pause style, doing a few reps at a moment and resting 15-25 seconds before you start again. Continue unless you reach ten total.


Exercise 4: Pec Deck

pec-deck-chest
1 set | 100 reps

Choose a weight that can take you to failure between 60 and 70 reps. Rest only as much seconds as you have own reps remaining to succeed in 100. Repeat to attain 100 reps. Get yourself a very deep stretch, though don’t overextend because this can hurt the shoulders.

1. Focus on lifting heavy weights inside your chest workouts. If you want your chest to get big and strong, you’ll want to focus on the 4 to 6 or six or seven rep range.

2. Focus on the chest exercises that safely permit progressive overload. As a regular weightlifter, it is possible to take this to your bank: if you don’t continue to get extremely stronger, you won’t continue to grow bigger.

The original rule of natural muscle development is progressive overload, which suggests adding weight to the bar with time.

Well, specific exercises don’t give themselves well to both heavy-lifting and progressive overload. For instance, heavy dumbbell flyes raise the risk of injuring your rotator cuff muscles.

A different component of your chest training that you have to get right is volume, or perhaps the total level of reps you need to do each week.

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