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On todays today's chest workout I'm gonna be focusing a lot on my upper portion of
the chest. Many of these exercises that you're going to see today are all to perform
one job, and that's to put a lot of the stress on the upper region of the chest.
So you're not going to see as much of the typical bench presses, cable or
dumbbell flys. This is more about variation and principles, training sets
within those exercises. The first exercise here: Upper chest, but instead
of sat down onto that incline bench, I'm actually stood up and I have the bench
raised up at a higher incline than I would normally. The purpose of this is
using a narrower grip as opposed to a standard overhand grip, a lot more of the
tension, I feel, is on the upper region of the chest.
This is very different than if I'm performing an incline or a flat bench,
and I've got the weight more evenly dispersed across the full width of my
pectorals. The purpose of this, like I said, is to focus more on the upper
region of the chest having to manage more of that work, so there's more stress
being placed on the upper pectroals. Yes, there is a lot of the anterior delt
coming in, but that's part of, sort of that chest shoulder complex, so I'm okay
working the front deltoid, as long as I'm getting a lot of that tension and a
great pump in my upper chest. You saw also on here, I'm progressively taking
the weights up on each set: 10, 15- 20 percent at most, and then I'm using the
drop set for that final working set: five or six heavy reps, I'm taking a good
portion of that weight off, dropping it down by about thirty percent and then
just doing as much as I've got left with that focus of contracting and squeezing
the chest at the top. Give this a try. Now, let's move on have a look at exercise #2.
Nothing new here as far as an incline dumbbell press, but you'll notice
that I'm starting on a pretty steep incline, fairly heavy weights pushing me
towards failure along that seventh or eighth rep, and then each set I'm having
about 30-40 seconds rest in between. I'm gonna drop the bench down just one click
so there's about five sets and that incline all the way down to near flat.
I'm gonna stick with the same weight, so what I'm doing here is working the chest
through a much larger range of motion that I would if I'm stuck on a set
incline, and either sticking at the same weight or progressively
taking the weight up. You'll see on this one I'm using the same weight all of the
time, until that finally drop-set, so really I'm allowing fatigue to catch me,
I'm not trying to increase the weight, because it starts off really tricky up at the
the top and as I lower that bench down to a more of a horizontal plane, it
becomes easier but I'm also more fatigued so it's kind of finding that
balance point between it. My chest is feeling really pumped, I've worked it
from an incline all the way down towards a flat. Full range of motion,
bringing that dumbbell all the way down towards my chest. A really great
stretch here, and as I extend my arm back up I'm consciously squeezing and
engaging my chest up at the top. That final drop set - I reach my failure. I'm
going to drop the bench down to an absolute flat and then just rep out with
a 50 pound dumbbell going down from a 75 pound dumbbell. Chest has been worked through
a lot of different angles now, a lot of different ranges, it's feeling good, now I'm
going to move on, focus on some isolation exercises before I start to incorporate
in some flys from various angles and different weights and methods, so let's go check it out.
So with exercise number three, this is an
Iso-Lateral, Incline Press Hammer Strength, basically I'm doing a machine
press but I'm isolating one side at a time.
The benefit of this I find is that by positioning my body slightly inwards to
that arm, I'm able to really feel the inner and upper region of the chest
having much deeper contractile tension as I extend up. I also find it
very good for working through a sticking point, if like me you've ever done a
a bench press or a dumbbell press and you find that as you start to extend
through and flex the elbow you get that sticking point where you often need a
helping hand to push you past. I feel that this machine, depending on how low
you have a seat and for me I have it probably lower than most, so I'm
pushing upwards slightly, it's really working the the ligaments and getting
that angle when I have to push through that sticking point. So towards the end
of my working set I do a drop set. I actually start out with as heavy as I
can manage for about ten quarter reps. So I'm only working through a limited range
of motion. All the way down, extending up until my elbow
comes past my chest, and then back down. That really pushes me beyond my
threshold. I then drop the weight, full extension at the arm. It gives me a
tremendous pump in my chest. Another great thing I love about using
machines within the chest workout is that they do offer a fixed range of
motion, so I'm not having to involve other muscle group that I work when I'm
doing a free weight exercises, or even cable. The great thing about this
particular chest workout, I'm incorporating a lot of free weights,
machines, I'm isolating, I'm using compound multi-joint lifts. There's a whole
range of variety and different training principles incorporated into this
routine to fully ensure and work in the overall chest but also focusing more on
the upper portion of the chest and using a lot of drop sets and rest pauses to be able to push
past that threshold and push it up a little bit more. We're about half way through the workout. It's going really well so far,
I'm going to move on and start to focus on dumbbell flys, and add in a circuit back
and forth with that exercise as well, so let's get to it.
So now with three presses out the way, I've got a lot of blood pooled into my chest
Feeling really good with that extension, I now need to incorporate some
flys in, which is the natural movement of the pectorals. This kind of wing-like, or tree-hug action.
My focus here is to really focus on the outer portion of the chest.
Which is when the chest is opened out to its fullest.
So instead of doing straight sets of open and close, I'm actually going to focus first
on the lower-quarter movement.
Opening the weight all the way out, and going fairly heavy on here.
Actually, heavy enough that I can't fully close my arms up.
So I'm opening within that first third of the movement.
Pulsing if you like, but I'm controlling each rep.
7, 8 reps here. you see by the second work set, I've included a
drop set. So after I've maxed out as much as I can manage with that
that's a really good stretch here, you see my elbow is slightly bent therefore
it's the pectoral doing the work. If I lengthen out my arm, my triceps become activated
and it's going to take some tension away from the chest, so it's important if
your focus is on that outer region, so always keep a slight bend in the elbow and not
fully extend the arm. First working set really working
that lower third of movement as heavy as I can.
Second working set we're going to do the same, but add the drop set in, lower the weight
down, and then fully close up my arms, get that nice full range of motion
through the stretch, and that peak contraction up top, which I'm not getting on the first
work set. And then for the third work set, include a tri-set or an additional drop set where I'll
also increase the angle of the bench, which works my chest through a larger range of
motion, different angles than just by sticking with the flat bench. So 2 more exercises left,
I'm going to superset these with some parallel bar dips, and tie them in with some
cable flys.
Final superset here: Parallel bar dips which, I know many people think it's probably for the
triceps. It is, or it can be a great triceps exercise, however, by tilting forwards
at the waist, you put a lot of that emphasis on the lower
region of the chest, so you're kind of projecting your chest down, and as you
push back up, actively squeezing your chest together. It's technically more of a chest
exercise than a tricep exercise. So I'm super setting the parallel bar dips, sometimes adding
a weight, whether it's a dip belt, or as you see with the dumbbell in between my legs,
this makes it easy to include a drop set within the exercise, I simply just
remove that weight, or let it fall down, and then carry on with my body weight acting
as the resistance. Moving on to the cable flys, I've opted for a machine-type
cable fly, (fixed cable fly), to really focus and isolate that fly-type movement
However, I am still changing up the angle and doing some high flys,
Even some lower, and also mid fly's.
So that'll be my main tip here: regardless whether you're doing it with a
free-range cable fly, or a fixed cable fly machine, like I'm doing it here
vary the angle of the fly, don't just stick always with this one. Angle it
upwards, take it down. If the cable machine has movable arms, then you can bend forwards and bring the hands
underneath the chest. Another great exercise there. Three sets here, I'm not really worrying
too much about the reps, this is at the end of the chest workout so I'm just
looking to get the most out of each rep. And really focus on that contraction,
the squeeze at the end, and that full range of motion. So lots of different
variations within this chest workout, I'm not saying that you should follow every
exercise as I've done.. This video is really just to showcase the many of the
exercises that I'll either use within my workout, or I'll alternate, so be sure to
check out more on my Facebook, I've got a lot more videos on there, and you've got links to the
full article so you can actually look and study each exercise, start to finish and
make sure that you're performing it correctly. (link to article in comments below). Ok guys, thanks for watching keep bye guys
thanks for watching, make sure you have subscribed for new videos coming every
week so check those out, I'll be back soon, take care.
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