Chest

CHEST   RELATED LINKS
Chest : Beginner Programme DECLINE BARBELL PRESS, SMITH-MACHINE INCLINE PRESS, MACHINE PULLOVER, PEC-DECK FLYE, PUSH-UP, PARALLEL-BAR DIP. http://bodyroutines.blogspot.com/2011/01/chest-beginner-programme.html
Chest : 15-Minute Routine SMITH-MACHINE FLAT-BENCH PRESS, NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS, SEATED CHEST PRESS MACHINE, EXERCISE-BALL DUMBBELL FLYE, EXERCISE-BALL PUSH-UP. http://bodyroutines.blogspot.com/2011/01/chest-15-minute-routine.html
Chest : At-Home Training INCLINE BARBELL PRESS, INCLINE DUMBBELL FLYE, ONE-ARM DUMBBELL FLAT-BENCH PRESS, DECLINE-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-at-home-training.html
Chest : Advanced Routine : Dexter Jackson FLAT-BENCH BARBELL PRESS, HAMMER-STRENGTH INCLINE MACHINE PRESS, CABLE CROSSOVER, FLAT-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-dexter-jackson.html
Chest : Advanced Routine : Omar Deckard Omar Deckard INCLINE DUMBBELL PRESS, PEC-DECK FLYE, DUMBBELL PULLOVER. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-omar-deckard.html
Chest : Advanced Routine : Nasser El Sonbaty FLAT-BENCH DUMBBELL FLYE, DECLINE DUMBBELL FLYE, DECLINE DUMBBELL PRESS. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-nasser-el.html
Chest : 7-Specialised Routines UPPER CHEST EMPHASIS, LOWER CHEST EMPHASIS, POWER UP YOUR BENCH PRESS, SHOCK ROUTINE, SMITH MACHINE, HIGH DEFINITION, PRE-EXHAUST. http://bodyroutines.blogspot.com/2011/01/chest-7-specialised-routines.html

Chest : 7-Specialised Routines

CHEST  7 SPECIALISED ROUTINES MORE WORKOUTS TO TRY: #7) You can use this routine, which hits the upper chest hard, in combination with... #8) ...this lower-chest programme. If you train chest twice per week, do #7 the first time and #8 the second. Or just rotate between them from workout to workout. Also, if you’re not familiar with a drop set, here’s how it works: in your last set, complete the prescribed number of reps (in these two cases, 10); then immediately drop the weight and do 5 or so more reps. #9) If you’re all about moving more weight in your bench press, this no-frills routine is aimed squarely at strength. #10) Up for the challenge Using the Swiss ball, you can improve your balance and coordination as you improve your pecs. #11) If you’d like a fast and simple workout, take advantage of the Smith Machine, which is perfect for pressing. On the “Smith Push Up (feet up)” set the bar to about hip height, then place the tops of your feet on the bar and your hands on the floor. For the feet-down version, turn around, grasp the bar with both hands and get into push up position with both feet on the floor. #12) This high-rep routine will improve your muscle hardness. #13) If your triceps often overpower your pecs, try pre exhaust, where you hit your pectorals with an isolation move first (no direct arm involvement) followed by a compound move. #7 UPPER CHEST EMPHASIS EXERCISE SETS REPS Incline Barbell Press 4 12, 10, 8, 6 Incline Cable Flye* 3 10, 10, 8 Seated Chest Press 3 10** Feet-Elevated Push-Up 2 15 * Place an incline bench in a cable station. ** Last set, do a drop set [see text at left for details]. #8 LOWER CHEST EMPHASIS EXERCISE SETS REPS Decline Barbell Press 4 12, 10, 8, 6 Decline Cable Flye 3 10, 10, 8 Flat-Bench DB Press 3 10* Exercise-Ball Push-Up 2 15 * Do drop set on last set. #9 POWER UP YOUR BENCH PRESS EXERCISE SETS REPS Barbell Bench Press 8 * Flat-Bench DB Press 4 10, 8, 5, 5 Incline or Decline Cable Flye** 2 12 * 15, 12, 10, 8, 5, 3, 2, 1; pyramid up the weight each set. ** Rotate incline and decline every other workout. #10 SHOCK ROUTINE EXERCISE SETS REPS Swiss-Ball DB Press* 4 12, 10, 8, 8 Swiss-Ball DB Flye* 3 12, 10, 10 Incline DB Press 3 10, 8, 6 Parallel-Bar Dip 2 To failure * Same as the bench version, except you lie on a Swiss ball. #11 SMITH MACHINE EXERCISE SETS REPS Decline Smith Press 4 12, 10, 8, 8 Flat-Bench Smith Press 4 10, 10, 8, 6 Incline Smith Press 4 10, 10, 8, 6 Smith Push-Up (feet up) (compound set with) Smith Push-Up (feet down) 2 2 12–15 12–15 #12 HIGH DEFINITION EXERCISE SETS REPS Multi-Angle DB Press 3 18* Hammer-Strength Press 3 12-15 Tri-Set:**     Pec-Deck Machine 4 12 DB Pullover 2 12 Push-Up 2 15-30 * Adjust the incline 3 times during set; start at 30 degrees, then 45, then 60. Do 6 reps per angle. ** Like a compound set, except with three exercises. #13 PRE-EXHAUST EXERCISE SETS REPS Incline DB Flye 3 15, 12, 10 Incline Barbell Press 3 8, 10, 12* Pec Deck Flye (compound set with) Seated Chest Press 3 3 12 8, 10, 12* DB Pullover 2 12, 8 * In this site, a reverse rep scheme means you should reverse-pyramid your weights, starting with a heavy weight first and going lighter each subsequent set.   Source: One of the magazines of MUSCLE & FITNESS     CHEST  RELATED LINKS         Chest : Beginner Programme DECLINE BARBELL PRESS, SMITH-MACHINE INCLINE PRESS, MACHINE PULLOVER, PEC-DECK FLYE, PUSH-UP, PARALLEL-BAR DIP. http://bodyroutines.blogspot.com/2011/01/chest-beginner-programme.html       Chest : 15-Minute Routine SMITH-MACHINE FLAT-BENCH PRESS, NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS, SEATED CHEST PRESS MACHINE, EXERCISE-BALL DUMBBELL FLYE, EXERCISE-BALL PUSH-UP. http://bodyroutines.blogspot.com/2011/01/chest-15-minute-routine.html       Chest : At-Home Training INCLINE BARBELL PRESS, INCLINE DUMBBELL FLYE, ONE-ARM DUMBBELL FLAT-BENCH PRESS, DECLINE-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-at-home-training.html       Chest : Advanced Routine : Dexter Jackson FLAT-BENCH BARBELL PRESS, HAMMER-STRENGTH INCLINE MACHINE PRESS, CABLE CROSSOVER, FLAT-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-dexter-jackson.html       Chest : Advanced Routine : Omar Deckard Omar Deckard INCLINE DUMBBELL PRESS, PEC-DECK FLYE, DUMBBELL PULLOVER. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-omar-deckard.html       Chest : Advanced Routine : Nasser El Sonbaty FLAT-BENCH DUMBBELL FLYE, DECLINE DUMBBELL FLYE, DECLINE DUMBBELL PRESS. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-nasser-el.html       Chest : 7-Specialised Routines UPPER CHEST EMPHASIS, LOWER CHEST EMPHASIS, POWER UP YOUR BENCH PRESS, SHOCK ROUTINE, SMITH MACHINE, HIGH DEFINITION, PRE-EXHAUST. http://bodyroutines.blogspot.com/2011/01/chest-7-specialised-routines.html

Chest : Advanced Routine Nasser El Sonbaty

CHEST  ADVANCED ROUTINE: NASSER EL SONBATY ONE OF THE MOST POPULAR competitors in the IFBB, Nasser El Sonbaty has heaved plenty of weight in his 15 years as a pro. Like most of his peers, he changes his workouts often, but this particular routine is a great example of how he combines presses and flyes for a more intense, and thus more productive, session. >> “A technique that works well for me is rest/pause,” Nasser explains. “I may do a set of 6–10 reps on an incline dumbbell press, pause for 10 seconds, do another 4–5 reps, rest again and finish with 1–3 reps.” >> Nasser recommends choosing a heavy weight, but not so heavy that you can’t get at least 6 reps in the set.   #6 EXERCISE SETS REPS Incline DB Press* (compound set with) Flat-Bench DB Flye 4 4 6–10 6–10 Decline DB Press (compound set with) Decline DB Flye 3 3 6–10 6–10 Standing Cable Crossover** 2–4 8–15 * Find a description for this exercise on "Chest : Advanced Routine : Omar Deckard". ** Find a description for this exercise on "Chest : Advanced Routine : Dexter Jackson". ‘‘Think ‘squeeze the pecs’ at the top of presses and flyes,” Nasser says. FLAT-BENCH DUMBBELL FLYE START: With a dumbbell in each hand and a slight but unchanging bend in your elbows, lie on a flat bench and allow the weights to travel out and away from your body in a wide arc. MOVE: Feel the stretch, then contract your pecs to forcefully raise the weights overhead while keeping the angle in your elbows nearly constant. DECLINE DUMBBELL FLYE START: When he does the decline press with dumbbells, Nasser will go right into the decline flye as the second half of a compound set. With a weight heavy enough for presses, he doesn’t get a really deep stretch at the bottom but still strives for a decent range of motion. Lie back on a decline bench and hold a pair of dumbbells overhead, keeping your hands in a neutral (palms facing) position MOVE: Maintaining a slight bend in your elbows throughout, power the weights up in a wide arc, keeping constant tension on your chest by not locking out at the top nor allowing the weights to rest against each other. When lowering the weights, fight gravity to gain the benefit of the negative. DECLINE DUMBBELL PRESS START: Lie back on a decline bench and hold the weights directly over your pecs. MOVE: Resist the negative as you lower the dumbbells until they just touch your lower-chest region. In a forceful movement, power the weights up but don’t lock out. “I think ‘squeeze the pecs’ at the top,” Nasser adds.   Source: One of the magazines of MUSCLE & FITNESS     CHEST  RELATED LINKS         Chest : Beginner Programme DECLINE BARBELL PRESS, SMITH-MACHINE INCLINE PRESS, MACHINE PULLOVER, PEC-DECK FLYE, PUSH-UP, PARALLEL-BAR DIP. http://bodyroutines.blogspot.com/2011/01/chest-beginner-programme.html       Chest : 15-Minute Routine SMITH-MACHINE FLAT-BENCH PRESS, NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS, SEATED CHEST PRESS MACHINE, EXERCISE-BALL DUMBBELL FLYE, EXERCISE-BALL PUSH-UP. http://bodyroutines.blogspot.com/2011/01/chest-15-minute-routine.html       Chest : At-Home Training INCLINE BARBELL PRESS, INCLINE DUMBBELL FLYE, ONE-ARM DUMBBELL FLAT-BENCH PRESS, DECLINE-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-at-home-training.html       Chest : Advanced Routine : Dexter Jackson FLAT-BENCH BARBELL PRESS, HAMMER-STRENGTH INCLINE MACHINE PRESS, CABLE CROSSOVER, FLAT-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-dexter-jackson.html       Chest : Advanced Routine : Omar Deckard Omar Deckard INCLINE DUMBBELL PRESS, PEC-DECK FLYE, DUMBBELL PULLOVER. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-omar-deckard.html       Chest : Advanced Routine : Nasser El Sonbaty FLAT-BENCH DUMBBELL FLYE, DECLINE DUMBBELL FLYE, DECLINE DUMBBELL PRESS. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-nasser-el.html       Chest : 7-Specialised Routines UPPER CHEST EMPHASIS, LOWER CHEST EMPHASIS, POWER UP YOUR BENCH PRESS, SHOCK ROUTINE, SMITH MACHINE, HIGH DEFINITION, PRE-EXHAUST. http://bodyroutines.blogspot.com/2011/01/chest-7-specialised-routines.html

Chest : Advanced Routine Omar Deckard

CHEST  ADVANCED ROUTINE: OMAR DECKARD CALIFORNIA’S OMAR DECKARD knows size. Competing at a massive 260 pounds, the super heavyweight built his foundation by training like a powerlifter. Now his routine reflects a mix of those strength-lifting concepts and the higher-rep sets needed to bring about a muscle pump. >> “Your first exercise is the most important one in your workout because that’s when you’ll be able to push yourself the hardest,” Omar says. “Choose mass movements like the bench press to start.” >> To build your pecs, a squeeze at the apex of every rep is vital.   #5 EXERCISE SETS REPS Flat-Bench Barbell Press* 3 2 warm-up 10, 6 Incline DB Press 4 12–15 Pec-Deck Flye 3 10–15 DB Pullover 3 6–8 * Find a description on "Chest : Advanced Routine : Dexter Jackson". INCLINE DUMBBELL PRESS START: Lie squarely on the incline bench, which should be set at a fairly low angle. Hold the dumbbells just outside your shoulders. MOVE: Forcefully press the weights up in an arc until your arms are fully extended above your chest. Reverse the motion, being sure not to overstretch your shoulders by lowering the weights below chest level. PEC-DECK FLYE START: This version of the pec-deck flye machine has handles instead of elbow pads. (Both versions of the pec deck are effective, acceptable choices.) Adjust the seat so that your shoulders, elbows and hands are on the same horizontal plane after you grab the handles. MOVE: With your back squarely against the pad, forcefully bring the handles all the way together, making sure to keep your elbows up to make the movement more efficient and to reduce the risk of injury. Reversing the motion, allow the handles to go back to a point at which you feel a strong stretch in your pecs before beginning your next rep. DUMBBELL PULLOVER START: Lying across a flat bench, keep your glutes low, which affords you a greater stretch. MOVE: Holding the inside edge of a dumbbell at arm’s length overhead, allow the weight to go behind you, keeping your arms straight, stretching your pecs and lats but keeping your hips down. Reversing direction, pull the weight back up, breathing out only after reaching the uppermost position to ensure that your core is stable throughout the movement.   Source: One of the magazines of MUSCLE & FITNESS     CHEST  RELATED LINKS         Chest : Beginner Programme DECLINE BARBELL PRESS, SMITH-MACHINE INCLINE PRESS, MACHINE PULLOVER, PEC-DECK FLYE, PUSH-UP, PARALLEL-BAR DIP. http://bodyroutines.blogspot.com/2011/01/chest-beginner-programme.html       Chest : 15-Minute Routine SMITH-MACHINE FLAT-BENCH PRESS, NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS, SEATED CHEST PRESS MACHINE, EXERCISE-BALL DUMBBELL FLYE, EXERCISE-BALL PUSH-UP. http://bodyroutines.blogspot.com/2011/01/chest-15-minute-routine.html       Chest : At-Home Training INCLINE BARBELL PRESS, INCLINE DUMBBELL FLYE, ONE-ARM DUMBBELL FLAT-BENCH PRESS, DECLINE-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-at-home-training.html       Chest : Advanced Routine : Dexter Jackson FLAT-BENCH BARBELL PRESS, HAMMER-STRENGTH INCLINE MACHINE PRESS, CABLE CROSSOVER, FLAT-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-dexter-jackson.html       Chest : Advanced Routine : Omar Deckard Omar Deckard INCLINE DUMBBELL PRESS, PEC-DECK FLYE, DUMBBELL PULLOVER. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-omar-deckard.html       Chest : Advanced Routine : Nasser El Sonbaty FLAT-BENCH DUMBBELL FLYE, DECLINE DUMBBELL FLYE, DECLINE DUMBBELL PRESS. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-nasser-el.html       Chest : 7-Specialised Routines UPPER CHEST EMPHASIS, LOWER CHEST EMPHASIS, POWER UP YOUR BENCH PRESS, SHOCK ROUTINE, SMITH MACHINE, HIGH DEFINITION, PRE-EXHAUST. http://bodyroutines.blogspot.com/2011/01/chest-7-specialised-routines.html

Chest : Advanced Routine Dexter Jackson

CHEST  ADVANCED ROUTINE: DEXTER JACKSON WINNER OF THREE PROFESSIONAL bodybuilding shows during the first three months of 2004, Dexter Jackson has risen to elite status in the sport. At 5'6", 225 pounds, “The Blade” beats larger competitors with his amazing symmetry and unwavering conditioning. In his chest routine, Dex takes advantage of compound-setting to really burn in the muscle detail. >> For pressing movements, Dexter likes using an explosive upward motion and a controlled descent. On flyes, he uses a methodical, even cadence throughout. >> He’s also a fan of machines for their stability — when moving heavy weight, a fixed range of motion brings a welcome level of safety to the exercise.   #4 EXERCISE SETS REPS Flat-Bench Barbell Press 4* 6–10 Hammer-Strength Incline Machine Press (compound set with) Cable Crossover 3 3 6–10 6–10 Smith-Machine Incline Press** (compound set with) Flat-Bench DB Flye 3 3 6–10 8–10 *Does not include four warm-up sets of 10–12 reps with a lighter weight. ** Described on "Chest : Beginner Programme". FLAT-BENCH BARBELL PRESS START: “Barbell presses are the quintessential mass-builder,” Dexter says. “I always put them first in my routine so I can go as heavy as possible.” Lie face up on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart. MOVE: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out. HAMMER-STRENGTH INCLINE MACHINE PRESS START: Adjust the machine so your back rests comfortably against the pad and your feet are flat on the floor. The handles should be aligned right at or just below shoulder level when you sit down. MOVE: Using an explosive motion, concentrate on flexing your pectorals as you press the handles away from you. Avoid locking out your elbows at the top. “Don’t forget to squeeze your chest hard at the peak of the contraction,” Dexter says. “Just because you’re not locking out doesn’t mean you can’t concentrate and contract at the top.” Slowly reverse the motion — for full development, contracting the working muscles on the ascent and controlling the descent is an absolute necessity — and go right into the next rep. CABLE CROSSOVER START: Attach handles to the upper or lower pulleys on a cable machine. Stand in the direct centre of the machine with your knees slightly bent, your focus forward and your stance stable. Shift your weight to the front to help maintain your position during each rep. Grasp the handles with your palms facing each other and bend your elbows slightly. MOVE: In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze out a peak contraction before slowly allowing the handles to return to the start position, resisting the weight as you do so. FLAT-BENCH DUMBBELL FLYE START: Lie on a flat bench with your feet on the floor and your back pressed against the pad. Begin with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above, then bring your arms back toward the midline of your body, focusing on using the centre of your chest to draw them back together. “My repetition speed is the same on both the positive and negative portions for flyes,” Dexter notes.   Source: One of the magazines of MUSCLE & FITNESS     CHEST  RELATED LINKS         Chest : Beginner Programme DECLINE BARBELL PRESS, SMITH-MACHINE INCLINE PRESS, MACHINE PULLOVER, PEC-DECK FLYE, PUSH-UP, PARALLEL-BAR DIP. http://bodyroutines.blogspot.com/2011/01/chest-beginner-programme.html       Chest : 15-Minute Routine SMITH-MACHINE FLAT-BENCH PRESS, NEUTRAL-GRIP FLAT-BENCH DUMBBELL PRESS, SEATED CHEST PRESS MACHINE, EXERCISE-BALL DUMBBELL FLYE, EXERCISE-BALL PUSH-UP. http://bodyroutines.blogspot.com/2011/01/chest-15-minute-routine.html       Chest : At-Home Training INCLINE BARBELL PRESS, INCLINE DUMBBELL FLYE, ONE-ARM DUMBBELL FLAT-BENCH PRESS, DECLINE-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-at-home-training.html       Chest : Advanced Routine : Dexter Jackson FLAT-BENCH BARBELL PRESS, HAMMER-STRENGTH INCLINE MACHINE PRESS, CABLE CROSSOVER, FLAT-BENCH DUMBBELL FLYE. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-dexter-jackson.html       Chest : Advanced Routine : Omar Deckard Omar Deckard INCLINE DUMBBELL PRESS, PEC-DECK FLYE, DUMBBELL PULLOVER. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-omar-deckard.html       Chest : Advanced Routine : Nasser El Sonbaty FLAT-BENCH DUMBBELL FLYE, DECLINE DUMBBELL FLYE, DECLINE DUMBBELL PRESS. http://bodyroutines.blogspot.com/2011/01/chest-advanced-routine-nasser-el.html       Chest : 7-Specialised Routines UPPER CHEST EMPHASIS, LOWER CHEST EMPHASIS, POWER UP YOUR BENCH PRESS, SHOCK ROUTINE, SMITH MACHINE, HIGH DEFINITION, PRE-EXHAUST. http://bodyroutines.blogspot.com/2011/01/chest-7-specialised-routines.html