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Pec Pounder Workout

November 20, 2014 | 0 Comments
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When it comes to training chest the Barbell Bench Press is by far the most OVERUSED exercise in the gym.

Now don’t get us wrong, the barbell variety is great for building a solid base, but when it comes to sculpting balance and proportion there is more to it than just a BIG Bench!

This workout is designed to stimulate the chest from a variety of angles, whilst putting EXTREME stress on the muscle fibers to make them GROW! Don’t fall into the pitfall of always pushing HEAVIER and HEAVIER sets and destroying your joints in the process, this workout uses a unique sequence of exercises combined with PUNISHING intensity techniques to give you a BIG JUICY chest. 

Due to the RIDICULOUS intensity of this workout we recommend the following: 

1.A reliable training partner

2.A muscle volumizing pre-workout stack

3.A recovery enhancing intraworkout supplement with carbs

OK – LETS BRING IT!

Exercise 1: Bodyweight Dips

Traditionally this exercise is used as a finisher to completely SATURATE the chest with blood. In this workout we’re throwing it right at the beginning as both a warm-up and pre-exhaust to prepare us for the remainder of the workout. To keep the majority of tension on the chest make sure to use a slight forward lean and aim for a deep stretch at the bottom of each rep.

Want to learn how to perform this movement correctly, click here for our comprehensive exercise guide.

Set 1-2: Warm-up Sets with bodyweight for 10 reps

Set 3: First working set with bodyweight to failure

Set 3-5: Using bodyweight go to failure, rest 10 seconds and get another 4-6 reps (rest pause)

*Rest 1 – 2 minutes in between sets.

Exercise 2: Incline Dumbbell Flye

Performed correctly the Incline Dumbell Flye is a great movement for isolating the chest, removing any recruitment of the delts and triceps. For this movement use a slight bend in your elbows and ‘lightly’ grasp each dumbbell handle to remove any assistance from the arms, we want to really focus on just using the chest! For this exercise we are going to use a combination of straight sets, combined with some slow eccentrics so it’s important you have a trusty training partner.

And don’t forget to check your form against our Exerpedia here: Incline Dumbbell Flye

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

Set 2: Warm-up Set with a moderate weight for 12 reps

Set 3: First working set use a weight that causes failure between 12-15 reps

Set 4: Second working set use a weight that causes failure between 10-12 reps

Set 5: Third working set use a weight that causes failure between 8-10 reps

Set 6: Fourth working set use a weight that causes failure between 8-10 reps, without dropping the weight have your training partner help lift the dumbbells and perform as many 5 second eccentrics (lowering) as you can handle!

*Rest 2 minute in between sets*

Exercise 3: Decline Smith-Machine Bench Press

To build up the lower pecs there is no better option than the decline bench press. By using a Smith-Machine the exercise becomes easier to perform and allows you to better focus on CONTRACTING the chest rather than trying to balance the barbell variety.

To perform the exercise position a decline bench in the middle of a smith-machine, using an angle of 30-40 degrees lie on the bench and unrack the bar. Use a slow controlled eccentric (lowering) phase until the bar touches your lower chest before engaging in a full contraction to press the bar up. For this exercise we are going to use partial reps to completely THRASH every muscle fibre, contrary to most pressing movements where complete extension (lock-out) of the arms is advised we want to finish just ‘shy’ of extension to ensure continual time-under-tension.

Set 1: Warm-up Set with a light weight for 12 reps

Set 2: Warm-up Set with a moderate weight for 10 reps

Set 3: First working set use a weight that you can get 15 reps, perform 5 partial reps at the bottom portion of the movement (5 inches), immediately perform 5 partial reps at the top portion of the movement (5 inches) followed by 5 full-range reps.

Set 4: Second working set use a weight that you can get 12 reps, perform 4 partial reps at the bottom portion of the movement (5 inches), immediately perform 4 partial reps at the top portion of the movement (5 inches) followed by 4 full-range reps.

Set 5: Third working set use a weight that you can get 8-10 reps, perform 3 partial reps at the bottom portion of the movement (5 inches), immediately perform 3 partial reps at the top portion of the movement (5 inches) followed by 3 full-range reps.

*Rest 2 minute in between sets*

Exercise 4: Isolateral Hammer Strength Incline Chest Press

Time to switch things up and target that upper chest DETAIL! Again we don’t want muscle stimulation to become secondary to weight so we will alternate from one side to the other focusing on time-under-tension (TUT). By focusing on TUT rather than a set repetition count which may only last 15-30 seconds, we can effectively increase the duration of stress placed on the chest resulting in increased muscle growth.

For each set you will need to keep your eye on the clock or have a timer handy. Begin each set using only one arm of the Hammer Strength press and go for as many controlled reps as you can for the prescribed time, immediately complete the same on the other side of your chest. 

Set 1: Warm-up Set with a light weight for 20 seconds of TUT each side

Set 2: Using a weight that will allow you to get 45 seconds of TUT each side

Set 3: Using a weight that will allow you to get 60 seconds of TUT each side

Set 4: Using a weight that will allow you to get 90 seconds of TUT each side

*Rest 1 minute in between sets*

Exercise 5: Low Cable Crossover

FST-7 style Low Cable Crossovers make for an excellent finisher to flush plenty of blood and nutrients to the chest, so that’s exactly what we’re going to DO! Switching to the low pulley changes the angle of pull, helping you to develop that inner chest detail that is often overlooked by many trainers. Like all flye movements maintain a slight bend in your elbow as your bring your arms in front of your face, pause and SQUEEZE for a 1 second count.

To refresh your memory FST-7 is made up of 7 sets of 12 reps, the important factor is you ONLY rest 30 seconds… Talk about a PUNISHING PUMP!  

Set 1: Warm-up Set with a light weight for 20 reps 

Set 2: Use a weight that you can comfortably get 12 reps with on your first set, do 7 consecutive sets of 12 reps, rest 30 seconds between sets whilst stretching and squeezing your chest.

 

Done and DUSTED!

Don’t neglect your recovery and post-workout nutrition to ensure you MAXIMISE THOSE GAINS!

 

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