The following is a great workout program for the chest.
After thorough warmup do:
Pek Dek or Dumbbell Flyes, 1 set of 8-12 reps to failure. On each rep be sure to lower the weight or pek dek arm to get a thorough stretch at the bottom. Before performing the positive portion, do two 4-8 " "pulses" up and down to work the muscle at the stretch area. Scientific studies have shown that the stretch area is as important as the fully-contracted portion of the movement for muscle growth. Make sure not to lock out during the set.
Seated Dips with dip machine or standing dips with dip bars, 1 set of 8-10 reps to failure. Don't lock out during this set to keep the pecs under constant tension.
Dumbbell Bench Presses, 1 set of 8-12 reps to failure. Be sure to get a full stretch at the bottom of the movement and perform two 4-8" "pulses" like the first exercise.
After the last exercise, do four static holds with maximum weight that allows holding of the movement arms on the pek dek for a total of 20 seconds each. Do not rest between any of the exercises. Depending on your condition, you may have to work up to this training program as it is an advanced routine.
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