Sadek's Bodypart Of The Month: Chest!

Each month I would like to talk to you about a body part of my choosing. I will discuss various methods that it can be trained, poundage's to use and give you one of my favorite workouts for that particular body part.
Each Month I would like to talk to you about a body part of my choosing. I will discuss various methods that it can be trained, poundage's to use and give a plateau blasting superset to get it stronger and larger than every before.

This month the body part is CHEST. Most properly the first exercise a young teen would do when they walk in the gym for the first time would be the bench press. Every teenager wants a big chest. How big that depends on how they train it.

There is nothing more that turns a girl on at the beach or at your school more than a big chest. A dominant chest promotes self confidence and can make or break a physic. There is nothing worse than a guy with big arms and then there is just no chest.

First thing first in chest training you must lift with proper form, you must use proper form on everything to maximize gains other wise you are wasting all your energy. When lowering the weight whether it be bar or dumbbells do not let the weight control you, you must lower it at a speed were you can feel the muscle being worked. Lower the rate at a minimum of a 2 count on the way down and then explode with maximum intensity on the way up.

When using the barbell never let it bounce off your chest. Nothing sickens me more than seeing a guy let the bar drop straight into his chest and then uses the chest to bounce the weight back up (those people aren't training chest they are practicing being on a trampoline) always lower the bar to about 1 inch away from your chest and then do another rep.

If you feel your range of motion during your workout feels limited try stretching in between sets. This also stretches the fibers under the muscle and gives the muscle more room to grow.

When training chest you must go to the extreme on every set or that bastard just wont grow. Training to failure may help this but is not recommended for every workout as it may cause over training.

There are two basic ways to train chest that is either pyramiding, this means you might start with 10 reps, then 8 reps, 6 reps then on the final set you another 6 reps. The next is sticking with 10 reps, doing 3 to 4 sets of 10 is basic but will make good gains for the young teenager that has only started on his quest to be a huge man.

My current chest workout goes like this

  • Dumbbell Bench Press 4x 10,8,6,6

  • Decline Dumbbell Bench Press 4x 10,8,6,6

  • Incline Dumbbell Bench Press 4x 10,8,6,6

  • Peck Deck 4x 10,8,6,6

  • Incline Flyes (optional) 4x 10,8,6,6
This is a simple but effective way to train the chest I may trade exercises depending on my mood and availability of machines but I like to stick with that program.

Any specific body parts you would like me to write about please email me at and any comments or suggestions on future articles don't hesitate to email me.