Mission Muscle Assassination
How To Achieve Pectoral Perfection With This Game-Changing Chest Workout!
Are your pecs not growing as much as you want them to? Doesn't anything seem to spark as much growth in your chest as it used to, or are you just looking for a new routine to get to the next level? Well, luckily for you this article may really have something to offer you. Read on for pectoral perfection.
I see way too many guys at the gym always sticking to the same old and tired routine, week after week and month after month. Going like that you're absolutely bound to hit a plateau, and often sooner rather than later. And these guys always do and then they're stuck, wondering what's wrong with them, and what happened to the motivation they used to have.
It's funny because these guys are so dedicated to their routine that when suggesting that they try something different, they always respond the exact same way, "Yeah, I know, I really should try something different." But then, stubborn as men can be, they just keep sticking to the same ol' routine yet again, and at the same time wondering where the results are. Well, duh!
If you've trained for a long time you can probably relate to what I just said, because chances are that you are one of these guys. Man is a comfortable creature of habit and when we find something that works, we usually hang on to it really tightly. But what happens when what used to work doesn't work any more? Well, then we have to change things around and find something new that works. It's all as logical as it can be, now isn't it?
Sure, change can be intimidating, but with change comes new exciting territory, with endless possibilities, (at least if you're an optimist). And if, against all odds, changing your bodybuilding routine around a wee bit would not at all result in what you're looking for or that you are OK with, then you can always go back to your old ways right? Right.
Analyzing The Situation
To spark new growth in your chest we need to take things to a new level and that's exactly what we're going to do here. Now, your chest is used to getting attacked and being under pressure, but since the attacks have pretty much been the same for too long, it pretty much knows how you're going to approach it and has built up a defense against your attacks, meaning that it's not affected by them as much as it used to be.
Sure, its defense is not completely bulletproof but your attacks do not nearly cause the damage they were meant to cause. Therefore we're going to launch a surprise attack and hit your chest where it least expects it.
Click To Enlarge.
Your Chest Has Built Up A Defense Against Your Attacks,
And It's Not Affected By Them As Much As It Used To Be.
Your mission, should you choose to accept it, will be to assassinate your chest. Your mission will not be easy, but hey, it was never meant to be. It's important that your body and mind are in sync; otherwise things may not turn out the way they were supposed to. During your mission, if attractive females should enter your battle zone, you're not allowed to engage in conversations with them, in fact, you're not even allowed to look at them! The same goes for comparing yourself to other guys, or starting to chat with old friends in the gym.
Nod your head at someone if you really have to, but other than that, don't let anything or anyone distract you from your mission. You're here to destroy exclusively and destroy you shall!
Delivering the Goods (The Workout)
Needles to say, before you begin this workout you need to warm up. So stretch and then grab a light weight barbell and do your thing until you're all warmed up and have that pump going.
Now we're going to pre-exhaust the muscle fibers in your chest with Incline Dumbbell Flyes, and directly after hit it with Incline Dumbbell Bench Press. This will be a superset where we first have an isolation exercise followed by a compound exercise. So grab a couple of dumbbells for each of the two exercises and crank out 12 reps of Incline Dumbbell Flyes (where you use lighter dumbbells), immediately followed by 8 reps of Incline Dumbbell Bench Press, (where you use heavier dumbbells).
Incline Dumbbell Flyes
Click Here For A Video Demonstration Of Incline Dumbbell Flyes.
Incline Dumbbell Press
Click Here For A Video Demonstration Of Incline Dumbbell Press.
Next, you should rest for approximately 1-2 minutes, and then repeat this superset twice. So you'll be doing 3 supersets altogether and remember to really squeeze your chest at the top of both exercises. Also, make sure you lower the weight slowly before exploding upward during both exercises.
Next up is pretty much the same superset all over again, only this time we're doing it with a flat bench and we'll also lower the rep count on our compound exercise. This means you're going to be using more weight this time, so replace your dumbbells with "one size heavier".
Start with 12 reps of Flat Dumbbell Flyes and immediately when done crank out 6 reps of Flat Dumbbell Bench Press. When you're done, rest for approximately 1-2 minutes then repeat the superset twice, just like before.
Click Here For A Video Demonstration Of Dumbbell Flyes.
Dumbbell Bench Press
Click Here For A Video Demonstration Of Dumbbell Bench Press.
(You can also lower the rep count and go even heavier here for each set when doing the Flat Dumbbell Bench Press, say 6, 4 and 2 reps).
It should feel like you've been hit by a truck by now so quickly head on over to the Cable Crossover and no, you're not allowed to stop and look at girls on the way. Just head on over there and crank out 8 reps and then repeat twice, with minimal rest between sets, for a total of 3 sets. This exercise is to define your pecs and by now you're so pumped up it's going to look like your chest is ready to explode. What a great feeling, huh?!
Click Here For A Video Demonstration Of Cable Crossover.
When done with your last set immediately hit the floor and do Elevated Push-Ups until you just can't do any more. Maybe you'll be able to do 2, maybe 25. It doesn't matter; just keep on pushing until enough is enough. Complete and total exhaustion is the goal!
Push-Ups With Feet Elevated
Click Here For A Video Demonstration Of Push-Ups With Feet Elevated.
- Cable Crossover: 3 sets of 8 reps
- Elevated Push-Ups: 1 set to failure
Incline Dumbbell Flyes: 3 sets of 12 reps
Incline Dumbbell Bench Press: 3 sets of 8 reps
Flat Dumbbell Flyes: 3 sets of 12 reps
Flat Dumbbell Bench Press: 3 sets of 6 reps
There you have it; a different workout to really trigger your chest to grow. While Barbell Bench Press is the undisputed king of all chest exercises, there's nothing wrong with switching things up and around a bit every once in a while. Use this routine whenever you hit a plateau and I assure you it'll work wonders. That is of course as long as your diet and rest periods are working like clockwork as well.
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