what's going on this is Derek Dusynski national level bodybuilder, currently
getting ready for the NPC Nationals currently I'm about five weeks out.
today we're doing the Best Chest in the West workout for you guys
upper chest is the most important part because it's what stands out the most
so you want to you want to really grow the upper chest as much as possible
that's why I try to focus more on incline movements than I do on flat or decline
movement
and that's why I did pretty much four incline exercises today
we're Metroflex Gym in Long Beach
warm-up hit a couple sets on the Hammer Strength incline press I just start
with a lower weight I have just worked my way up and that kind of warms me up
in the process. starting out with a plate and then you know just working it
all the way up to about four or four and a half plates on there for the heaviest
set
second exercise is a plate loaded flat bench press machine
I started out with like two plates and then just kind of work my way up for my
heaviest set
usually my my presses and my heavier exercise I start with a little bit lower
weight and I work my way up into the really heavier sets because that way it
gets my joints warmed up
the third exercise it's a new one I've never done this one before
it was kind of like a hammer strength incline but the grip got really
narrow up at the top and a little bit wider at the bottom
this different it was interesting but I got a really good you know good
contraction and get squeezed with the top the grip with you use on different
exercises you know it's also going to make a difference in the part of the
chest that you hit and the squeeze that you get sometimes at the top of the
movement
we moved on to plate loaded dip machine the angle of your upper body is going to
play a huge role because the more you lean back
the more you're going to use the triceps the more you lean into it and roll your
shoulders forward the more it's going to focus on your chest the seat then goes
high enough so I had to kind of stand up the whole time on it and really lean
into it
and then we moved on to incline dumbbell flyes and I lost count how many
sets I did on there I just kept trying to go up and up and up
kind of focus on going as heavy as I could on those ones I usually try to
work to failure by the end of every exercise my last set on every exercise
because I feel like if I don't reach failure by the end of every exercise it
almost feels like a wasted effort
you know it's feeling good so we just get moving up and that's why I kind of
lost track of the number of sets because it just felt like I can do more
it is I guess supposed to be a finisher for most people but for me it
just it works out that I can go heavier and feeling better
finally just to finish off and go a little bit higher raps and and just work
a little bit more blood into the muscle just a machine flies for three quick sets
something like 15 20 reps for each of those sets and yeah that was the
finisher
so yeah it was pretty taxing especially with the posing as well but but good I
think I'll be fairly sore tomorrow