What's up, guys? Jake Hutton from Fitness Culture. Today we're gonna be doing a chest workout.
So we're gonna be starting with some cluster sets on the bench press and
then we'll move into some more cluster sets on some dumbbell bench and then get
into some hypertrophy work. We're gonna be pairing all of our chest stuff today
with some upper back or some external rotator work because I really don't like
sitting around in between movements, and I always feel a little unbalanced.
So it's a great time to get in that extra work on areas that are commonly
neglected, so let's get into it. The first thing we got today is gonna be
some bench press, we're gonna be doing some cluster sets. Today's work is going
to be 3, 3, 2, so we got eight total reps in that first set, but we're gonna
be taking a 15-30 second break in between each set. So that means,
I'm at about 80% of my one rep max right now, so it's gonna be close to
a rep max, I'm gonna try to hold this for three sets today. So I'll be doing three
reps and then I'll rest 15-30 seconds, three reps, fifteen to
thirty, two reps, and then I'll get into my paired movement with a superset and then
rest for a couple minutes before we start our next set.
All right, so cluster sets are great because obviously they're gonna let you
do a higher volume of work at a higher percentage of your one rep max.
So 80% for eight is right around a rep max for the bench press, so my goal
today, depending on how I'm feeling, is to do three to four sets of eight at
that 80%. Super setting just a Cuban press with the
bench press. This is one of my favorites for external rotator. One reason is that
a barbell's good feedback. If you use dumbbells on this it's kinda hard to tell if your
elbows are dipping. The barbell it's easy to know if your elbows are staying nice
and high on that rotation and really focusing on the external rotators.
And I can usually go a little bit heavier on the barbell.
So this is gonna be my first set and I'm gonna work up in weight every set today.
So three minute break after the Cuban press, just really take enough rest to make
sure that I can complete the full sets on the bench press.
All right, so we just finished up the cluster sets on the bench press.
It's pretty challenging, so got quite a bit of volume at that four or five weight.
Now the next thing I'm going to do is some three board press, so I'm gonna bring my
grip in just a little bit to about a mid grip and try to work up to a heavy set
of three on a three board press. So I'll probably try to do it in about 4-5 sets today.
I'm gonna superset these board presses with just a single arm cable Y raise.
So I'm gonna go into a split stance, what I try to usually do here is just flex
my back glute and keep my core tight. You really want to work on
squeezing your shoulder blade down and back, and then raising up without
over extension in your low back. So try to keep your core tight, squeeze your
glute right here, and don't overcompensate with your low back.
Alright guys, I finished up the board press, now we're gonna be moving onto some incline
dumbbell bench, where I'm also going to be doing some cluster sets. So the same
thing, I'm gonna go 3, 3, 2 again, and I'll rest 15 to 20 seconds in between each set.
I'm gonna be super setting that with some incline bench Y raises, so
flipping around the bench, grabbing some light weight, we're gonna squeeze our
shoulder blades down together, lock the elbows out, try to raise past the ears, come back down.
All right guys, to finish off today's chess stuff I'm gonna do a little
tri set. So what I'm gonna be doing is some decline machine press, I'm gonna
go 10 reps here straight into 20 dips, and then I'm going to go
straight into 20 cable fly's. So this is gonna be the heaviest movement,
the dips I'm gonna go just with my bodyweight to knock this out quickly,
so here, hit the dips with my bodyweight, and then pick a cable weight that
I can knock out for 20, rest for 90 seconds, I'm gonna go through that three times.
So in between that tri set I'm gonna do a set of 20 on some face pulls.
Really, I like to do these set up with my hands facing each other here,
squeeze my shoulder blades into a good position, and externally rotate.
That wraps it up for today for our chest workout. I hope you guys enjoyed it.
I hope you can utilize some of these tools that I used in today's training in
your training in the future. If you guys like this content leave me a
comment down below, and please subscribe to the channel. Thank you.