The Schak Attack is back, my brotherz, to share with you the fourth chapter in the quest for the Iron Grail. Yes, it's chest day, and we all know that you've been waiting for this. "Howmuchyabench?" F*ck that.
You want to be a champion? Train like one. So let's get started because I know all you wannabes are foaming at the mouth waiting to learn your next lesson ...
1. Incline BB/DB Press
All chest workouts should first start with a press (and no, it is not a bench press). We are not powerlifting humanoids. We are bodybuilders. Some may disagree, but I don't usually do flat bench as this is mostly a front delt exercise and doesn't really hit the pecs as you may think. An incline movement such as an incline barbell press or incline dumbbell press will suit me just fine.
The part of the chest that is most critical to a judge is the upper pecs, which even the best of the best can lack. Grab the bar a little more than shoulder width apart and lower the bar to your upper middle chest. Push-up, contracting your muscle with each push.
Incline Dumbbell Press.
Do not lock out your arms. This is a great movement that adds thickness and density to the upper pec region. Do 5 sets, with the first one being a thorough warm-up. Reps should be 15-12-10-10-8. Pile the f*cking weight on and push!
Don't round out the shoulders when you push the weight up. Instead, keep the chest up and shoulders down on the bench, using your chest to push the weight.
2. Flat Bench Dumbbell Press
Next in the arsenal is a flat bench dumbbell press. Dumbbells are much preferred over bars when it comes to flat bench because more pectoral is used and less shoulder, thus creating a bigger chest.
Flat Bench Dumbbell Press.
Lower the dumbbell slowly to the side of your chest and push up, contracting the middle portion of the pecs without locking out the arms. This is a good all around mass builder for all you beginners out there. Do 3 sets of 12. Go as heavy as possible ...
Don't second guess yourself and don't listen to "that guy" in the gym who thinks he knows everything. Trust your instincts. Use weight that is heavy for you but not so heavy that you can't do the movement the right way.
3. Incline Flye
Your next movement should be a flye, preferably an incline flye. This is a good stretch for the upper chest and gives you the width of a barnyard door. On a 45-degree incline (no more than that, this is not a f*cking shoulder press) grasp the weight over your head. Bring your arms out to the side, keeping your arms bent slightly.
As soon as you feel a stretch, come back to the starting position, contracting your chest. This is one of my favorite movements, because it really shocks the sh*t out of your chest and fatigues it fast. The pump is f*cking awesome.
Now you know what it feels like to have a big chest - regardless of how big you are, you know that you are growing. Do three sets here, 12 reps each. This is a shaping and stretching movement, so be cautious of the weight you're doing. Don't go too heavy and turn flyes into a pressing movement.
4. Cable Crossover
Let's see ... Lastly, we need a good finisher before we go home and start the growing process. How about a cable cross-over? Two sets of this and your chest should be fried. From the top of the cable machine, grab each handle on both sides.
Fly the weight down to the bottom of the chest, contract the chest and slowly return to the starting position. Do two sets of 15 reps each. This is a great finisher for your Olympian chest workout. You're probably pumped so much you can't even touch your chest - feels great, right?
Let's recap the fourth chapter in our five-part series:
- Incline BB/DB Press - 5 sets x 15-12-10-10-8 reps
- Flat Bench Dumbbell Press - 3 x 12
- Incline Dumbbell Flye - 3 x 12
- Cable Crossover - 2 x 15
So, have you learned something? I would hope so. You learned to max out your intensity and not overtrain. With a total of 13 sets for chest, you have maximized your workout and trained like an Animal.
Always remember - pile the weight on for pressing, but be wary of form on the flyes - these are two totally different motions each with their own benefits. It's all about intensity and all out balls-to-the-wall training. Train with little rest in between sets and going as heavy as possible.
There is no secret to this sh*t, so stop thinking that there is. This is the kind of training that makes that side chest look picturesque on stage, making the crowd gasp in awe. Join me