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Last Updated on January 7, 2021
What to do: Select an additional amount of weight for weighted dips that will have you fail at a somewhere around 12-15 reps. After reaching failure, immediately switch gears and do as many negatives as possible with that same weight (for the positive portion of these reps, step up to the top of the rep). When you can no longer lower yourself under control for negatives, immediately strip the additional weight and rep out to failure with only your bodyweight. That’s one set. Do this 1-2 more times.
End With A Pushup Tri-Set
Why to do it: Few bodybuilders seem to take advantage of the one chest exercise we all started out doing – push-ups – mainly because once you get some decent chest strength, you can bust out 20-50 reps without breaking a sweat. But that won’t be the case at the end of a grueling chest workout. By finishing things off with the following push-up tri-set, you’ll fry all areas of your chest by pushing fatigue to the limit.
What to do: As soon as you finish the last set of your last exercise for chest, find a flat bench. Get into a push-up position with your feet up on the bench and your hands on the floor. Pump out as many reps as you can (to failure) to blast your upper pecs, then immediately drop your feet to the floor and go to failure on standard push-ups to torch the middle pecs. After that, immediately assume a push-up position with your hands on the bench and your feet on the floor. Crank out as many reps as you can to finish off your lower pecs… then call it a day.
Welcome Additions
Shocking a bodypart into growing can be as easy as adding new exercises to the mix. Here are five chest moves you probably haven’t done in a while, if ever.
One-Arm Dumbbell Flye
The same basic form as two-arm flyes, only with a non-working hand holding onto the bench to help with balance. Cable flyes and crossovers can also be done one arm at a time.
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