Fitness Model Chest Workout
To build a chest similar to a sculpted fitness model, you need a routine that works all parts of your chest. There are many components to your chest such as the upper, side, middle and lower chest. Most chest workout routines only work the middle part of your chest and this is why the majority of individuals lack definition in their upper and lower chest. If you see a fitness model physique, you will notice that their chest really has an incredible sculpted look because they have developed all parts.
The following is a great all around chest workout that will sculpt all parts of your chest as well as build strength. While this is an incredibly challenging workout that will no doubt give you great results, it is also important to understand the importance of varying your routine every few weeks.
Repeating this workout for a few straight months is not the quickest path to an incredible physique. The secret to the top fitness models and body builders is variety and constantly challenging your body in new ways. You can vary your routine by switching the order you perform the exercises, number of repetitions, weight, rest time between sets, and time under tension per set. Even with the same workout and exercises, there are many great ways to vary your routine.
Here is a great fitness model chest workout routine that will build you an incredible all around chest. This workout routine involves a couple of the best muscle building strategies such as the drop set , negative repetition , and pre fatigue strategy .
Fitness Model Chest Workout
Exercise One: Incline Pushups
Amount: Until Failure
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Perform Incline Pushups by placing feet shoulder width apart and hands on the flat bench. This forms the perfect incline. The incline pushup will isolate your upper chest and really put an emphasis on the center of your pectorals.
Exercise Two: Alternating Dumbbell Bench Press
Amount: 8-12 Repetitions Each Arm
Weight: 70 Percent of Db Bench Press Max
Perform the Alternate Dumbbell bench press by lying on a flat bench and holding 2 dumbbells. Lay back and hold them both up with your arms extended. Lower the weight in your right arm and keep the weight in your left arm fully extended with your elbows at a near lock. Lower the weight in your right arm and return to the top. Now switch arms and lower the weight in your left arm while holding up the right one. This one really starts to burn and puts a great emphasis on secondary chest muscles.
Exercise Three: Forced Negative Bench Presses
Amount: 6 Repetitions Per Set
Weight: 80 percent of your Bench Press Max
To perform a negative bench press, you will need a spotter. Set up with your arms shoulder width apart and firmly grasping the bench press bar. For this bench press, you are going to be focusing on the negative portion of the rep, which is when you are lowering the weight. Lower the weight as slow as possible with your partner pushing down to make it even harder. Make sure your partner is just pushing down lightly, making it harder by no more than 10-15 lbs.
The forced negative portion of the rep should last anywhere from 5-10 seconds. Tap the weight lightly on your chest and return back to the top. Repeat and feel the burn!
Exercise Four: Weighted Chest Dip
Amount: 10-12 Repetitions per Set
Weight: 25 or 45 Lb weight plate on belt (Advanced Users can go up to 90 lbs)
To perform a weighted chest dip, you will find a dip exercise station, and attach a weight belt that allows you to add a weight plate. For most people, a 25 lb plate will be perfect.
Step between the wide dip bars with your belt securely around waist. Keep hips and knees bent throughout the movement. Lower your body by bending your arms and allowing elbows to flare out to sides. When you get down to about 90 degrees, pull up with your lower chest and triceps and repeat.
Exercise Description Paraphrased From:
Exercise Five: Incline Bench Press Drop Set
Amount: Four Consecutive Drop Sets
Weight: 90 Percent of 1 rep max, 70 percent of 1 rep max, 50 percent of 1 rep max, 40 Percent of one Rep max
Find an incline bench press, and load up the bar so you are able to strip the weights and perform a drop set catered to your strength levels. If you have an incline bench press max of 225 lbs, you would want to do the following Drop Set: 215, 175, 135, and 105. Calculate the appropriate weight you should be using with the 90, 70, 50, 40 formula.
Here's an example:
Exercise Six: Pre Fatigue Diamond Pushups with Decline Bench Press
Amount: Pushups to Failure, Decline Bench Press 8-12 Repetitions
Weight: 50 Percent of 1 rep max, 60 percent of 1 rep max, 70 percent of 1 rep max
This is a super set involving the pre fatigue strategy. A true workout that builds lean muscle mass! Before the decline bench press, you will perform a set of diamond pushups to failure. With hardly any rest in between, jump on the decline bench press and perform your set until failure. This will challenge your body in a new way that it is not accustomed to as well as focus on your upper chest with the diamond pushups and lower chest with the decline bench press.
Followed by Decline Bench Press (Dumbbells or a barbell):
Try and follow this workout as its laid out for the best results.
Remember to drink 2 glasses of water prior to working out and another 2 during your workout.
All the best,
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