What’s higher than an elite bodybuilder explaining his chest routine? How about IFBB professionals Evan Centopani and Shawn Smith coaching collectively and discussing their pec-growth secrets and techniques!
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1. Flat Bench Press: 5 units, 10-12 reps
2. Incline DB Bench Press: 4 units, 15-20 reps
3. Seated Machine Fly: 5 units, 15-20 reps
4. Chest Dips: 4 units, 15-20 reps
| Flat Bench Press |
The usual barbell bench permits you to transfer probably the most weight. It is also a neater elevate to manage than urgent with heavy dumbbells. The train can also be comparatively simple to identify—so do not be afraid to ask for one!
| Incline DB Bench Press |
Not solely is the incline bench press a basic method to construct the higher chest, many lifters discover them to be a extra snug “fundamental elevate” for the shoulders than flat benching. It is nice with a barbell or multi-grip bar, however possibly be even higher with dumbbells, since you’ll be able to customise your grip to extend give attention to the higher pecs.
| Machine Fly |
For almost all of lifters, the machine chest fly (aka, pec-deck) is a simpler, harder-to-screw-up different to dumbbell flyes. In case your gymnasium has one, it is an awesome transfer to get an awesome pump with out having to steadiness any weights or put your shoulders in danger.
| Chest Dips |
Dips had been a staple within the coaching packages of the golden-age greats for good purpose: Nothing stretches the chest and makes it work fairly like this body weight motion. You’ll be able to add further weight with a dip belt should you’re significantly sturdy, or use band or machine help should you wrestle with body weight reps. Plus, they’re an awesome spotter-free different to the decline press.
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00:00 – Intro
00:30 – Flat Bench Press
03:03 – Incline DB Bench Press
06:55 – Seated Machine Fly:
08:50 – Chest Dips
09:50 – Last Ideas
#bodybuilder #chestworkout #exercise
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