you've seen those guys on Instagram looking amazing
but how do they get bodies like that?
what you don't see is all the hard work diet and training they
put in to achieve their look
so here's a complete series of workouts that will help you achieve your own
model body - separated into three parts for different days in the gym
push day chest and triceps, pull day back and biceps and leg day for lower body
today it's your push day workout hitting chest and triceps with exercises to help
you build an aesthetic model body using high intensity super sets and expert
muscle building techniques for chest and triceps a great chest is one of the most
eye-catching features of a model body this chest workout starts with a big
compound movement flat bench barbell press go as heavy as possible
getting the whole chest fired up and pre exhausting the muscles ready for the
rest of the workout
now let's build the intensity with a super set
starting with standing cable flyes
full range of movement think of it like a giant bear hug stretching then
squeezing the muscle fibers high reps keep up the pace pumping blood into the
muscle and keeping it there for the second part of the superset
now straight into standing cable chest press
squeeze the handles together to keep maximum contraction in the chest this is
about creating time under tension think of this as one continuous movement
squeezing the whole time as you do you'll feel the tension shifts through
different parts of the chest
next another superset starting with the decline dumbbell fly same principle as
before just hitting a different angle so high reps steady pace pump that blood
stretch and squeeze
then straight into play press keeping the tension by pushing two plates
together as with the cables keep the squeeze throughout the movement
let's keep it going with another superset now it's an incline dumbbell
press the incline means you've now hit all the angles on the chest as before
we're combining fly movements with pressing movements the stretch and the
squeeze
so now it's a real stretch a standing hold for 30 seconds
this will really stretch the fascia the tissue that covers the muscle allowing
more muscle growth
we also did a fascia stretch as part of our pull workout which you can watch by
clicking the link. next two exercises in one dumbbell pullover and tricep
extension together this is your finisher for chest
bringing in that overhead movement you haven't hit so far and giving another
great stretch but also working the complementary muscle triceps hips go
from low to high to help contract the chest at the same
time going from bent elbows to straight arm works the triceps now you've got the
triceps fired up time to really hit them with tricep dips using the Machine
triceps help fill out an impressive-looking arm to complete that
model body just one set but go right to failure
finally tricep extension with dumbbells on a decline bench three sets of 12 reps
elbows high to put maximum tension on the long head of the tricep adding a
twist will help you get a full squeeze on the muscle
now a bonus exercise for abs hanging leg raises why are we doing abs on push day?
because the hanging position also engages your chest
having Model abs is also about having low body fat and a strong core but an
exercise like this will help thicken the muscles creating deeper cuts toes-to-bar
contracting the whole of your upper body
so that's your model body series push day workout for chest triceps and abs
make sure you check out Pull Day and leg day by following the link and to help
you follow these workouts yourself sign up for our free mailing list we'll send
you a written copy with all the sets and reps directly to your email
thanks for watching