Iron Intelligence: Day 33 - Chest And Triceps
Friday is your new international chest day. Head into the weekend feeling like you've truly pushed yourself.
Today it's on to "push" muscle groups, specifically chest and triceps. You'll be doing many of the same exercises you did during the strength phase. That way, the strength gains you accrued can be applied to those very same lifts for building muscle.
Here are a few key cues for today's workout.
Barbell bench press: Adjust the weight up or down on successive sets depending on whether you overshoot your rep target or fall short. You should be reaching muscle failure on your last rep, but don't overdo forced reps, as that'll affect your ability to complete your successive sets.
Incline dumbbell press: Keep the bench angle the same as during your strength phase.
Parallel-bar dip: This movement hits both the pecs and triceps, and as Evan has explained before, it's his favorite finisher for both. Evan is a fan of doing them in the classic "chest dip" style, with the torso tilted forward and elbows flared. Bringing the feet up will hit the chest more. Keep the descent slow and controlled, then power up explosively from the bottom position.