STEVE COOK'S 6-EXERCISE CHEST-BUILDING WORKOUT
STEVE COOK'S CHEST-BUILDING WORKOUT
1
INCLINE CABLE FLY
2 warm up sets of 12-14 reps, 3 working sets of 12-14 reps, 60 sec. rest between sets
2
SMITH MACHINE INCLINE BENCH PRESS
3 sets of 8-10 reps, last set is a dropset, 90-sec. rest between sets
3
ISOLATERAL DUMBBELL BENCH PRESS
3 sets of 8-12 reps per arm, 90-sec. rest between sets
TRISET
4
CHEST DIP
3 sets of 1 minute, 1 min. rest between sets
LANDMINE PRESS
3 sets of 1 minute, 1 min. rest between sets
DECLINE PUSH-UP
3 sets of 1 minute, 1 min. rest between sets
INCLINE CABLE FLY
The reason we're doing this exercise first is to isolate and annihilate the pecs. Align the bench so that when you pull the cables, your shoulders, elbows, and wrists all move at the same angle.
INCLINE CABLE FLY
Keep your hands in a supinated position to hit your upper chest a little more, and try not to let your elbows move. Keep your weight in your feet and your butt and upper back on the pad.
Increase the weight each set and do every rep. Your chest will be on fire!
SMITH MACHINE INCLINE BENCH PRESS
We're going to use a little tempo on this lift. Lower the weight for four seconds, then explode up once the bar touches your chest. Use a slightly closer grip than what you would use on a normal bench press.
SMITH MACHINE INCLINE BENCH PRESS
Because we're pressing, the anterior delts will come in to help your chest. But because we prefatigued the pecs doing the first exercise, they'll exhaust long before your delts do.
As it starts getting tougher, keep your feet on the ground and press your heels into the floor. Don't let your feet or hips move.
Increase weight on each set. When you've finished the last rep on the final set, remove much of the weight and do a dropset. I like to take a wide grip for 5-7 reps, a regular grip for 5-7 reps, and a close grip for 5-7 reps. This technique helps to take the set way past failure and hits your chest from multiple angles.
ISOLATERAL DUMBBELL PRESS
I like to throw in unilateral training because most people have a dominant arm that can take over for the weaker side. When you train one side at a time, you can be positive that each side is doing the same amount of work. For this movement, keep your left arm at a 90-degree angle as you're right arm works. Alternate which arm works first each set, and increase the weight each set.
ISOLATERAL DUMBBELL PRESS
Because we're working one arm at a time and holding tension in the nonworking arm, we're effectively doubling our time under tension, which is excellent for hypertrophy.
TRISET: CHEST DIP, LANDMINE PRESS, AND DECLINE PUSH-UP
The final portion of this workout is a triset of chest dips, landmine press, and decline push-ups. The exercises will work that lower, outer chest and will force a lot of blood into the muscles. And because you'll be doing these movements circuit-style, you're heart rate will be elevated.
For a more chest-dominant dip, lean forward and keep your hips back and high. Your chest should be about parallel to the floor. Dip below 90 degrees, push up, and then stop just before you lock out to keep tension on the muscle. Each set, try to do more reps than you did the previous one.
TRISET: CHEST DIP, LANDMINE PRESS, AND DECLINE PUSH-UP
source : bodybuilding.com
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