Built By Science Daily Trainer: Day 16, Chest

Breathe deep, pin those shoulder blades, and push hard. Today is chest day, which means it's time to build some powerful pectorals.

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If you've been a 3 sets of 10 guy for a while, my way of training chest may seem a bit strange to you. But by this week, hopefully you see the benefit of using an efficient, targeted program and making proper form such a high priority. If you're itching for the bench, you're in luck: you get to return to the flat barbell bench next week.

A week from now, we'll also be dropping the push-up and adding more dumbbell chest work, so make sure you get the most you can out of this fantastic bodyweight movement today.

I believe that the push-up is one of the foundations of building upper-body strength, but only if you do it right. Push away dramatically from the ground at the top of the movement to engage the serratus, while squeezing your abs and glutes. Try to make each push-up the complete upper-body strengthener it should be.

Chest
1

Barbell Incline Bench Press Medium-Grip

6 sets of 8 reps. Tempo: 3-0-1. Rest: 60-90 seconds
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

2

Decline Dumbbell Bench Press

3-4 sets of 8 reps. Tempo: 3-0-1. Rest: 60 seconds
Decline Dumbbell Bench Press Decline Dumbbell Bench Press

3

Pushups

3-4 sets of 15 reps. Tempo: 3-0-1. Rest: 60 seconds
Pushups Pushups

4

Flat Bench Cable Flyes

3-4 sets of 12 reps. Tempo: 2-2-1. Rest: 60 seconds
Flat Bench Cable Flyes Flat Bench Cable Flyes


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