Specifically, I’ll be giving you three quality exercises including rep and set parameters as well as warm-up and a special finisher tip. After reading this brief post, you should be able to head to the gym and do a upper chest workout that really slams your pecs.
- First of all let’s talk warm-ups. There’s no reason to get fancy here. After a brief whole body warm-up, say five minutes on the Stairmaster, simply grab a barbell and pump out three sets of 10 reps on the incline bench. Try using about half the weight you would normally use for work sets.
- Then move on to your work set. Our first exercise will be no surprise here, incline bench presses. 10 reps in good form and perform three sets. Tempo, well that should be fast enough that it requires significant effort to keep the bar moving at speed, but not so fast that you lose control.
- Next exercise is going to be incline dumbbell flies. You want to use about 70% of the weight that you would use for normal flat bench dumbbell fly. Again three sets of 10 reps and you’re done.
- Your finisher here may be a little bit of a surprise. I’m going to recommend that you do close grip bench presses within E_Z Curl bar. You’ll find that not only do these give your pecs a tremendous pump, especially after the preceding sets, but that they will work your triceps better than just about any other movement.
For this set, because it is your finisher I’m going to recommend something a little different.
- Instead of using the amount of weight that you would normally use for three sets of 10 reps, go down about 20%. Do two sets of 10 reps, and then take your last set to failure. Now we get into the reason that I recommended an E_Z Curl bar. You’ll find an E_Z Curl bar is a lot easier to slip back into the rack behind your head when you’re exhausted. If you’re simply on a bench at home and you don’t have a rack to set the bar in at the end of your set you be glad that I recommended that you use less weight, because you’re going to have this set with the bar in your lap.
What I’ve done the preceding, I like to finish up with some light stretching. I think that as long as the muscles are warm and all the connective tissues have blood on them you may as well get some stretching it. Try this routine at least once. I think you’ll agree that it does the job and then some.
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