(upbeat music)
- All right, so chest day is about to go down.
You're gonna warm up with a few things like flies,
a little bit of shoulder movements up,
and maybe like a little bit of back exercises,
cause I like to really, like warm up my back made traps
and it really just sets everything in place
and builds like a strong, like base for you
when you're benching, or pressing anything like that.
Am I huge yet?
All right, so the first big compound movement,
we're starting with an inclined barbell.
My favorite movement is probably
inclined dumbbell for chest,
but I've been doing that the last few weeks
so we are just kind of switching it up right now.
And inclined has always just been
where I personally like feel the best stretch contraction
in my muscle connection in my chest,
and I believe, I've seen a lot of things then too,
that inclined get more like muscle contraction
for like the average body type.
So for me, this is like the ultimate muscle chest builder,
is any incline movement,
as opposed to like flat,
which puts a little more stress on your shoulders,
and triceps and stuff.
So, that's personally why I stick the incline all the time.
So, we're gonna slap some weight on and do what we can do.
Yeah, so the way I used to train was always
just like warm up, warm up, warm up.
Every warm ups that I would do like eight to 12 reps even,
just kind of feeling the weight out.
Now, my first set when it's like really late,
I'll maybe do eight to 10,
and then as soon as I start to feel a little heavy,
like I'm benching, I get the two plates,
I try and keep it under six.
And then if I'm going for a really heavy set,
I'll do like a warm up working with like two reps,
just kind of trying to save as much as you can in the tank
for like the actual heavy stuff,
which are like the muscle builder.
Slowly getting through it again.
I have not been training for strength at all
this off season.
I still keep in heavy compound movements where I can,
I'm avoiding a lot of squats
and going like crazy heavy,
just cause they started to take a toll on me.
And while I absolutely loved training heavy,
and I implemented where I can
for the fact of longevity and bodybuilding,
if you want to do it for a long time,
you really can't be pushing like four rep maxes,
two rep maxes, like consistently,
especially on your off season when you are strong.
It doesn't mean your joints are invincible
just cause you feel stronger
with the more food in you off season.
So, we're gonna do like a little drop sit now,
backed off sit on the last one here.
We're going to do 275 to start, and you can see,
I like having clips on,
but I also hate picking them off for a drop sit,
so I put them on over the two plates to keep that secure.
And I put the 25 just in front of it.
So, I'm going to do, like hopefully eight to 10 reps
at 275, and I'm just gonna throw these off,
and just trying to rep out out 225.
All right, next I've decided we're gonna move on to,
a kind of, within the movement dropped set flies.
So, I'm going to be doing dumbbell flies,
not quite till failure, a little bit before,
fallout RPE, maybe RPE eight or nine.
And then when it starts to get too much,
I'm gonna to do the fly down,
bring the dumbbells in, and then press up.
So, control the negative down on the fly,
but then you bring it in at the bottom,
and then you press it back up.
So, it just allows you
when you're kind of gassed on the fly movement
with the negative and the eccentric motion,
you just started doing the negative, and then press it up.
If you're either enjoying this specific workout
and you guys want to follow along for yourself,
along with a few other similar workouts,
you guys can check it out.
It's all on my app.
Sets, reps, everything along with future workouts.
It's kind of just a basic training app
where I give you guys a training program
daily updated workouts.
So, you guys can follow around with my workout
along with a few other splits.
We've got to push pull legs, along with a (mumbles) split.
We've got some future stuff coming out
with like macro calculators to kind of help you
with a baseline guide to your diet.
We're going to be documenting a lot of my Olympia prep,
sharing everything I'm going through for that.
We've got a blog to give you guys some information.
And we also got a Facebook group
where everybody who joined the app gets to join the group.
And you're all in there, the community.
We're all chatting, kind of helping each other out.
I'm in there replying to comments.
You can reply to other people,
and just kind of creating a fun community
to kind of get together and share our love for training.
So, if you guys want to check it out,
the link will be pinned in the comments below,
or you can hit the app .cbumpedfitness.com.
Check it out, and let me know what you guys think.
All right so, third real exercise
not really counting that pick deck beginning,
but we're moving on to an inclined press.
Like I said, I love inclines,
and it's just the best pressing machine
in the gym right now.
So typically, I'll have like a big,
heavy press movement and then a machine later on.
And because we've already done
like a decent amount of volume throughout the workout,
this is just going to be like one set,
where you are going to do a rest pause with the drop set.
So, I'm going to do a set,
add a heavy weight, rest, pause, 50 weight, 15 seconds.
Do that same weight, go to failure.
And then I'm going to drop it, and then do like,
hopefully eight to 10 reps, rest, pause 15 seconds,
stay the same weight, and then go to failure again.
So it's a total of like kind of four sets within one set,
blasted a bunch of volume,
and then one set on here and get out.
One and done on that one.
You know, just a little one pump wonder.
All right, so we're moving on to the landmine press here.
This is something I like to incorporate
at the end of my workouts,
because it's something that you can't really go heavier on.
It's kind of more of like a detail oriented exercise,
not a super lot of heavy weight,
but it really focuses on getting like a tight squeeze
of like your inner chest.
And it's just a lot of like thinking,
flowing the weight down,
and just at the end of your workout
when you're a little fatigued,
you can't move a lot of weight
just really getting that tight squeeze
through range of motion you don't normally have.
And it's a good thing to throw at the end of the chest day.
A big thing I've noticed in training
with a lot of other bodybuilders,
especially like the really bigger bodybuilders
who house a lot of muscle on them
with like the big hanging chest,
is that it's not so much like,
it is a lot of it is of course a genetic,
but I think a big part of their genetic component
is that they have a really good mind muscle connection
to their chest.
So, when you see their bench,
it doesn't look like they're trying to move the weight.
It looks like they're holding a weight
and they're trying to contract their pecs first.
So, every time you're doing a movement on a chest day,
don't just like get the weight from here to here,
think, squeeze your chest first,
and bring your elbows together.
I pushed up my grip on the last set of that a little bit,
if you can see that on camera,
and it actually felt really good.
I was holding him like this,
and trying to squeeze my hands together a lot,
but then on the last like few reps,
I actually opened my hand up so I had to push it together,
otherwise the bar would drop,
and that's just kind of forced you to squeeze
your pecs in a little harder, better contraction.
So, here I am learning on the spot.
I'm going to apply that trick to my next workout.
All right guys, so that's a wrap on today's chest workout.
Didn't do a crazy amount of sets throughout the thing,
but we tried to do minimal sets
with much more intensity in them.
So, we put in some drop sets, some rest pauses,
some little variations within it like what's that fly,
and just really trying to get the most out of the least
in these off season workouts,
trying to push it hard, push some weight,
a little bit of volume at the end of the workout.
Just get the blood flowing on the chest,
and just trying to get thick.
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