But we don’t want to shortchange ourselves. We’re in the gym to get some work done, and if we don’t put that time to its most effective use, we may as well skip it. So how do we get the most benefit out of the quickest possible chest exercise plan? Read on ,and I’ll show you how to do this.
Compound exercises use multiple muscle groups, so we naturally get more work done when we use them. With this in mind, we’ll put together a killer chest workout that will not only put your packs through the ringer, but also enable you to get some work done on your back, and the supporting muscles in your shoulders and torso.
Obviously, the first ever going to do his warm-up. I recommend a whole body warm-up for about five minutes to get the blood flowing and to prepare yourself for the work to come. Because were pressed for time, muscle group specific warm-ups will consist of are beginning work sets. For each exercise selected, before you do your work sets simply perform 2 to 3 sets with about half of your regular exercise weight.
Our first exercise is going to be inclined dumbbell presses. Three sets of eight, done with a 4X for tempo. This is a great exercise. Not only will work your pecs, but also interior deltoids your lateral deltoids and your triceps.
We’re going to follow that up, believe it or not, with dumbbell pullovers. If you’ve never done pullovers don’t sweat it. They are not that hard. Either lie crosswise or lengthwise on a low exercise bench. Place your hands on the inside of one and of a medium weight dumbbell. The dumbbell bar should actually fit between the index finger and thumb on both of your hands. Hold the bar in this fashion at arms length above your chest and then slowly lower it back in behind your head, towards the floor. Bring it back to the starting position and repeat.
This is a great exercise for stretching your entire upper body. Some people believe that will actually expand your rib cage. I think the jury’s out on that but the proven benefits of the exercise are enough to convince me to do it. Again three sets of eight with a 4×4 tempo should be fine.
I would like to note here that regarding rest periods there are number of different tack she could take at this point. One method would be simply to eliminate them altogether, but I think we all know what would happen to exercise performance and technique if we went that route. A better idea is to take very short rest, say 30 seconds and alternate are exercises. If we go this direction are workout routine looks like this:
- warm-up, 5 minutes, Stairmaster or similar
- incline dumbbell presses: 30 pounds for 8 reps x 2
- dumbbell pullovers: 20 pounds for 8 reps x 2
- Inclined dumbbell presses: 60 pounds for eight reps
- 30 seconds rest
- dumbbell pullovers: 40 pounds for eight reps
- 30 seconds rest
- inclined dumbbell presses: 60 pounds for eight reps
- 30 seconds rest
- dumbbell pullovers: 40 pounds for eight reps
- 30 seconds rest
- Inclined dumbbell presses: 60 pounds for eight reps
- 30 seconds rest
- dumbbell pullovers: 40 pounds for eight reps
This entire chest workout plan, including warm-up should take you less than 20 minutes.
You’ll be in and out of the gym and on your way secure in the knowledge that your upper body has been given a complete workout.
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