The problem with most chest workouts is they lack variety and a complete routine that sculpts all parts of your chest.
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To achieve a great chest you need to constantly present new challenges to your workouts and vary your routine. Pushing yourself outside your comfort zone and placing increased demands on your individual muscles is the catalyst to great growth!
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 routine 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.
Amount: Until Failure
Image provided by http://www.bodybuilding.com
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.
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.
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!
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:
Instruction video on how to do weighted dips:
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:
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.
First do diamond push ups to failure as follows:
Followed by Decline Bench Press (Dumbbells or a barbell):
Try and follow this workout as its laid out for the best results.
This is a pretty tough workout so be prepared to work really hard. There are a variety of advanced techniques that incorporate the use of high intensity principles. Prior to working out, I suggest doing a light 5 to 10 minute cardio session followed by some light dumbbell work to warm up the chest.
Remember to drink 2 glasses of water prior to working out and another 2 during your workout.
All the best,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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