Chest day, the one day where most of us look forward to beasting ourselves in the gym, getting an awesome pump and feeling ALPHA! Come on, who doesn't feel great rolling out of the gym after hitting up a mean chest session! Do you start with a compound exercise to kick off your session? Do you see the bench press free and does your walk turn into a faster one to get on there and start repping out your workout? I want you to carry on doing these types of sessions but also mix it up with some pre exhaust ones which are going to really work you. Here is how it works...
Pre Exhaust Theory
This basically means you are going to perform an isolation exercise FIRST and literally get as much blood into the muscle as best as you can. This will mean performing 1-4/5 sets on an exercise such as cable flies when performing this chest workout as it really focuses on your chest muscles. You will go to failure on this first, isolation exercise so that when you go into your next exercise you will be feeling full and ready. When you do this method it also means you don't need to lift as much in your other exercises because you are already working at 100%. So for exercises like the bench press where it is physically demanding on the shoulders and elbows, you won't need to lift as heavy.
The Workout - LET's GO!
Standing Cable Flies - Set up cables with two handles at the top of the cable machine and perform a couple sets here. Lower the cables to a mid height for 2 more and then finish with them low for your final 2 sets. Aim for 12-15 repetitions and just like you would on every other exercise, be sure to give your chest muscles a real good squeeze when you bring your hands together.
Bench Press - At this point you should be feeling full in your chest muscles but you still have work to do starting with this compound exercise. Wide grip, flare the elbows out as your lower the bar to your chest and aim for 10 reps. Each time you make 10 reps increase the weight on the bar by 5%. Hit 3-4 sets on this one before moving onto another exercise.
Incline Dumbbell Press - Set up a bench but don't have it too high as you want to minimise impact on the front deltoids (shoulders). Use dumbbells, aim for 10 repetitions and increase the weight if you make 10 reps for each set. Squeeze every rep and make sure you make 10 reps for each set. Finally moving onto your last exercise..
Diamond Push Up - Find a space where you can perform diamond push ups ( a close grip push up, maek the shape of a diamond with your hands). This exercise really focuses on the inner part of your chest as well as your stabilizing muscles. Aim for 100 reps and see if you can finish these off within a 3 minute time cap, oh yeah I forgot to mention, this workout isn't for the faint hearted!!
Workout complete! Don't forget to stretch and consume your whey protein for faster results. ENJOY!