Death to Chest

2014-01-22-00.31.58For those curious of what they’re made of, let’s put that chest to the test. I’ve got a workout that will have your fibers shrieking, and the onlookers gasping. If you want to really see results, you’ll have to do this chest workout a few times and chart your growth; but make sure you buy a longer tape measure.

 

 

Exercise Rep Range
Warm-up 15 push-ups, Stretch
1. Dumbbell Bench 5 sets
the ^ indicates increase the weight 6, ^5, ^1, 8, 12
2. Incline 1 1/2 Fly* 3 sets
12, 15, 20
3. Decline Cable Crossover 3 sets
6, 4, 6
4. Decline Bench Press 2 sets
10, 12
5. Incline Push-ups** 50

*The 1 1/2 method is fairly straight forward. For an incline 1 1/2 Fly, you spread your arms as wide as possible; then, perform a fly but only completing half of the range; go back down, and bring the weight through the entire range of motion. Collectively, that is a full repetition.

**It’s the opposite of what you were thinking; hands on the ground, feet on a core ball. If you’re having trouble balancing, use a Bosu ball. Remember, the stronger your core, the more you’ll bench.

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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