How To Work Out Your Chest Muscles

Step-by-step Instructions

Here is what you need to do...
Step 1

Moving on to day three. Chest and biceps. First we're going to do just the basic benchpress, where you warm up and perform then three work sets of 10-12 reps. Moving on - the machine bench press. This can be the smith machine, or a hammer strength machine or whatever horizontal press machine is available to you in your gym. We're going to do another three sets of 10-12 reps.

Step 2

To finish off the chest, we're going to do some hex dumbbell push-ups. And Basically you are just using these hex dumbbells to do put as a push-up stand. I don't know if you remember the little push-up handles. Many gyms have them. Yours might over there at Georgia Tech. We're just going to be doing 200 reps. Simple. You're going to route them out. Just regular run of the mill push-ups, full motion. Just do as many as you can, rest for 10-15 seconds, and keep going. Just like that. In that fashion, until you get 200 reps total. So, Basically, you are taking the least amount of possible sets to perform 200 reps. And that my friend, I guarantee will completely get rid of any extra muscle fibers in your chest that weren't hit earlier on in the workout.

Step 3

Moving on the biceps, we're going to do the barbell curl, three sets of 10-12 reps. Followed by a superset of the reverse curl and the drag curl. The drag curl, I will explain to you, it is basically a compound movement for biceps. Your working it over to joints, rather than just the elbow, your working it over the elbow and the shoulder. And you're going to do 8-10 reps of each on those. With about 60 seconds rest in between.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Stuff You'll Need

Brand Product Price
Fitnus Muscle Group Laminated Poster $21.95

Suggested Further Reading

Author Title Price
New Rules of Lifting $12.82

This Student Author

This Student Author's Background

Funny or interesting story about this topic...

When did you first do this & how did you get started?

I participated in this filming with a pro personal trainer.

Video

Other Tips from Nik


Comments