CHEST TRAINING
FOR MOST GUYS, ''CHEST DAY'' IS
The best day of the week,training-wise.
Here we set you om the right path on you chest quest with a machine-heavy
routine that primes you pectorals for more specialized training down the road.
SOME THINGS YOU TO KEEP IN MIND
1: As beginner,err on the light side when choosing a weight.
if you can't finish the listed reps, it's too heavy.
2: A a note for here and throughout the issue, if you see a
decreasing reps scheme, pyramid up the weight each set:
if the reps are same set to set,choose one challenging weight and use it for
all the listed sets of the exercise.
FOR MOST GUYS, ''CHEST DAY'' IS
The best day of the week,training-wise.
Here we set you om the right path on you chest quest with a machine-heavy
routine that primes you pectorals for more specialized training down the road.
SOME THINGS YOU TO KEEP IN MIND
1: As beginner,err on the light side when choosing a weight.
if you can't finish the listed reps, it's too heavy.
2: A a note for here and throughout the issue, if you see a
decreasing reps scheme, pyramid up the weight each set:
if the reps are same set to set,choose one challenging weight and use it for
all the listed sets of the exercise.
Exercise Schedule For Chest.
DECLINE BARBELL PRESSSTART: Lie back on a bench set to about a 30-40 degree decline.
grasp the barbell with an overhand, slightly wider than shoulder-width
grip.Lift the bar from the supports and hold it over your lower chest,
arms extended.
MOVE: Lower the barbell to your chest,touching down to your lower pecs lightly
before pushing the bar back up to full extension.
SMITH-MACHINE INCLINE PRESSSTART: Position yourself on an incline bench (about 45 degrees) so that the bar touches
the top of your chest just below your collarbone. Once your position is set, get and
load the bar,then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip.
MOVE: Press the bar straight up, stopping just short of elbow lockout.
(FEEL YOUR PECS CONTRACT TO BRING YOUR ARMS UP ABOVE YOUR TORSO.)
Pause at the top and lower the bar under control to your upper chest.
thats the outstanding chest training of the day...