bjbj Mike Chang: Hey! What s up guys, this is Mike Chang with SixPackShortcuts.com. I
got another killer exercise for you. Today we re going to be doing our chest. So see
you, picked up a bench here, didn t have a bench at home, and it can just a real cheap
bench. I mean honestly I picked this bench out at Craigslist for like 15 bucks. So you
know, it is super light and it s not the stud, it is like -- you know, it ll do. So today
we re going to do three exercises. We re going to be doing what I call a close grip dumbbell
press with a pull over, I ll show you that in just a sec, follow that by chest presses
with dumbbells and then we re going to push-ups. re going to do 12 reps each of every single
exercise and that equals one set and we re going to go for four sets total. Now I m going
to demonstrate four sets and if you re doing this at home, I recommend probably doing anywhere
from a seven to eight sets really go ahead and blast your chest, so let s keep going
and be sure it has done. Alright, so the first one here, I m starting off to the little lighter
dumbbell just so I can get and go with a good form, show you how to stand. This is a really
good exercise for your middle chest. So what you want to do, hold the dumbbells together
like this, you want to come in, press, and then do a pull over, just like that. Come
back, press, and come back down. Really good for your inner chest and it gives really good
stretch and your inner chest and at same times bringing in some maths, or basically your
back, so you re going to do twelve reps of those. All these are much heavier. Alright,
follow by Dumbbell Presses, and you re going to do 12 reps of these, make sure you don
t have to come all the way down but make sure you re at least at 90o. Okay, and then we
re going to get off the bench, come to the side and do 12 push-ups, okay. Then that s
going to equal one set. I m going to dumbbell four; you re going to go for seven to eight.
Okay, let s keep going. Two more. So this weights kind of light for me, but I didn t
fear that might the end, I just want to feel it burner right. So without rest has nothing,
without rest
go run to your second exercise. Alright, so it goes round one. You want to rest about
a minute, to about minute and half, and then go into your second round, second set. Okay,
so if you want chest ready, it is pretty good, really, really good. Pull over when you come
back like this, this is a really good exercise to work on your upper and inner chest. It
s an awesome exercise but not a lot of guys do it, because it s more like a -- somebody
like an old school exercise, it s just not very popular, I really don t know why. It
s actually really good exercise, but okay, so we re just combining two together. Alright,
so done round two, two more left. Hence because I start off with the lighter weight, is my
hand heavier dumbbells of than those, and I m actually using 15 right there. Believe
or not super light, but now when are doing, it s not light, it feels heavy. Hey guys,
did you notice that right now, my inner chest is like burning, and the cool thing about
it is it s not burning throughout the whole chest, just like right here in the middle.
So that s the way, we know it s working in. So move on and keep that line, this is an
awesome, awesome workout, okay. Holy god! Man! I done it for you and you do seven sets,
because I m only three sets in. It is tough. Okay. Aright, take your rest and we ve got
one more left. Okay, an easy rest of little bit, little bit longer, right. I m just going
to showing it up, so this way I can demonstrate last set, and I got a number. If you don t
rest -- you don t rest long enough your shrink won t recover, which is not bad but you just
won t be able to lift this heavy. I also give up right now; you all guys don t watch me.
Oh, alright. So, that was tough. So I m just change my mind, I said you to do seven, it
may allows you to do four. But it s going to be a little easier if you rest a little
longer. I wasn t really counting my rest times but usually for something like this I ll rest
about minute and half, may be even up to two minutes. On this one s quite resting a little
shorter but if you want to make it more intense rest a little short, we just realized man,
it s going to go almost tougher. But really good though because shorter rest times makes
you sweat like crazy, burn more calories, and it s more intense, but just remember if
you want to build big chest, you want to build massive muscles, you still going to go heavy.
So don t just sacrifice, you know the amount of weight you lift. Just go and just do more
repetition or to have sorter rest times. Make sure you lift heavy and also get your rest
times, you know about a minute and half to two minutes so this way you have enough time
to recover to lift those heavy weights and build big muscles. So I hope you enjoyed the
video, more workout, sixpackshortcuts.com go check it out. And thanks for watching,
I ll see you guys next time. hK_R hr*9 hplQ [Content_Types].xml #!MB ;c=1 _rels/.rels
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Workout Normal.dotm Mike Naydeck Microsoft Macintosh Word TransCloud Insane Dumbbell
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