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Chest of Peace

June 11, 2013 | 0 Comments
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This workout is a complete chest workout designed to hit all angles of your chest and spark some serious chest growth. We are going to hit bottom chest, middle chest, upper chest, chest thickness and chest width, while incorporating some epic intensifying techniques such as drop sets, forced negatives, rest-pause sets and FST-7 sets!

Remember that with ALL chest exercises, range of motion is absolutely VITAL! So ensure that you are getting deep and stretching your pecs at the bottom of every rep, while squeezing at the top of each end every rep.

This workout is a super high volume, heavy, intense chest workout will help you build a CHEST of PEACE and make it real uncomfortable for you to lift your arms above your head for the rest of the week… Enjoy!

Exercise 1: Flat Dumbbell Bench Press

Without doubt, the flat bench press is one of the best mass building exercises for your chest – it hits primarily middle chest, but also involves upper and lower chest. Why are we choosing to use dumbbells instead of a barbell in this workout? It’s all about range of motion! Dumbbells allow you to come that inch deeper and contract all the way through to the top of each rep, stimulating maximum muscle growth – so make sure you take advantage of this by getting FULL reps! Be sure to keep your elbows up towards your head for maximum chest stimulation and to reduce the amount of triceps activation during this exercise.

Set 1: Warm up set with light weight for 20 reps

Set 2: Warm up set with heavier weight for 15 Reps

Set 3: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps, then rest for 10 seconds, then chase another 2 – 4 reps (rest-pause set)

Set 6: Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 12 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 2: Decline Barbell Bench Press

Decline pressing movements hit your lower chest, but also involve quite a lot of tricep and deltoid activation, so your mind/muscle connection on this exercise really needs to dial into those lower pecs. Remember to lower the barbell to just below your nipple line, pause at the bottom of each rep and explode up with as much power and control as possible.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for another 12 reps, then completely strip the bar and have your training partner push down on the bar for another 5 eccentric (negative) reps (forced negatives)

*Rest 1 minute in between sets*

Exercise 3: Incline Dumbbell Bench Press

A lot of people struggle to develop their upper chest – mostly due to the fact that they fail to correctly stimulate it during training. For this reason, we are hitting it AFTER we’ve hit middle and lower chest – by this point of the workout there will be nothing left in your middle and lower chest to assist you with this exercise so you are going to be FORCED to hit upper chest. The catch is that it will be real, real easy to bring your deltoids into this movement, so make sure you keep your shoulders rotated back and flex your traps to keep your deltoids OUT!

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 10, then try for another 2 – 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps (drop set)

*Rest 1 minute in between sets*

Exercise 4: Flat Bench Dumbbell Flyes

By this point of the workout, your chest will be incredibly fatigued – three big, compound pressing movements will leave you with nothing in the tank. So we’re gonna flip the switch on this workout and head towards isolation movements for your chest – flyes!

Flat bench dumbbell flyes are delicious – not only because they hit your entire chest, but because they place the most force on the bottom of each rep, targeting your outer chest and giving you that awesome chest width. Remember to keep the bend in your elbows consistent throughout the entire movement and KEEP TENSION on your pecs – this means not touching the weights at the top of each rep, but rather coming up until your pecs are fully contracted before going back down and chasing another rep. Finally, keep your elbows high towards your head to keep the force of the dumbbells acting across your chest.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to no weight and have your training partner push outwards against your hands for 5 reps (forced negatives)

Exercise 5: Cable Crossovers (FST-7)

The best way to finish this chest workout off is with an exercise that allows you to SQUEEZE as much blood into your chest as possible… Cable Crossovers FST-7 Style!

And there’s only one way to find out how to do them correctly… watch our instructional video of course! Check it out here: http://massivejoes.com/video-library/in-the-gym/cable-crossover-instructional-video

Set 1: Warm up set with light weight for 20 reps

Sets 2 – 8: Using a weight that you can comfortably get 12 reps with on your first set, do 7 consecutive sets of 12 reps, taking 30 seconds rest in between sets to stretch and squeeze your pecs.

And that’s it! Congratulations, you are one step closer to building a CHEST of PEACE!

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