hey guys Justin St Paul here with Fit Media Chanel and today we're going to
be training chest
so we're gonna take you through a nice big high-volume chest workout we're gonna
start a little bit heavy and then get progressively lighter and higher reps as
you go through the workout
so first up we have good old flat bench
as you can see here my hands aren't super wide
they're just about shoulder width or little bit wider
so we're starting off with a big compound move
so obviously we want to try and maintain good form we want to keep that tension
predominately on the chest
obviously we're going a little bit heavier cos we're only going up to six reps
so form may suffer a little bit but try focus on keeping those elbows in, lats
engaged, scapula back and pressing through that chest bringing those elbows
together so we really concentrate on the shortening that chest
big compound moves to begin with and then as we progress through the workout
we're going to isolate and go a little bit lighter and increase the rep range
so then we move into incline dumbbell press, again another big compound move
just slightly gone into a very small incline just the bias a little bit more
than upper PEC fibers. again we're concentrating on the same form we're
thinking about bringing those elbows together which is how we're shorten
those PEC muscles keeping the shoulder blades down and back, lats engaged and
pressing up towards the ceiling but bringing those elbows together
we then move into a little bit of an isolation exercise we've increased the
reps again here, so obviously we're just training your chest here, when we do the
press movements we get a little bit of tricep involvement whereas here we're
totally excluding the tricep, predominantly attack in that chest now
so we're shortening again through the pec fibers of concentrating on bringing
those elbows together, so we're then moving on to a superset which is
predominantly aimed at targeting the lower PEC fibers so we're actually doing
a dip exercise here, usually I would do this free weight but the only option we have
is the machine. what I would try to normally do is lean far for ward so
it biased the chest a little bit more, little less triceps
let the elbows come back and press through bringing again those elbows
together at the bottom, and then we're jumping straight up and going into a
standing decline fly. so this is a standing position but again same
principles we're thinking about bringing those elbows together, trying not to curl
the handles together, just concentrating on elbows together too short on that PEC
muscle and obviously we're in a decline pattern so we're moving down which is
gonna bias a little bit more on the lower PEC fibers
obviously I put the handles at the top here so I'm leaning a tiny little bit
forward and now we're just coming down at about 45 degrees so we really want to
concentrate on squeezing this one again we're not going particularly heavy
obviously it's a super set as well and we're a little bit fatigued, so we really
want to focus on that mind-muscle connection with the chest and getting a
really good contraction and squeeze here
so then we're actually going back into a press this one is on the machine
so it's not a free weight so we can really concentrate a little bit more on
focusing on that chest muscle
obviously we're in a fixed movement path here so we can really concentrate on
that chest contracting so then we're finishing up with a bit of a cable front
raise
we're focusing on actually bringing a handle across the body to really
shorted those pec fibres, rather than just straight up. so we're doing this
unilaterally so one side at a time again it's just so we can really focus on that
squeeze. so what you can do is move further away from the cable change the
cable height or actually lean away from the cable to then really think about
bringing that elbow across the body and really squeeze in that chest this is
another one we keep fairly light and we're doing a slightly higher rep range
really focusing on that squeeze there. so I hope you enjoy the workout guys
give it a try and let us know how you get on and we'll see you next time
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