What's going on nation? Here's another great chest workout for you guys now we're gonna do five exercises
We're going to do three sets
six to eight reps
Per set and what you guys also want to do is try to find a workout
partner so you can guys do those forced repetitions
That I talked about. Force repetitions helping get stronger
So when you're struggling to get the six seven and eight will come naturally if you have a partner spotting you
So get a workout partner help increase your strength and let's get started with this routine now. This is a chest routine
Personally I like doing all my chest in one day
Depending on your schedule or if you like combining other body parts into this routine
I usually always do abs when I do a chest
Some people like to incorporate their triceps when they do chest because
they're using a lot of your triceps when you do in the pushing
Motions, so if you want to combine that's fine see it works best for you, but for the demonstration part
I'm just going to show you five exercises three sets per exercise, and then you just the chest exercises alright
So first thing first you're going to do a flat bench now a lot of flat benches have
Different adjustments that you can do to them this flat bench machine has pegs
And what you want to do is make it so that when you lay down the bars just high enough
So you can get it off the pegs and to change it. All you get is out and you can adjust the height
Okay, now what you want to do?
Is you want to lay down
Keep your feet firm on the ground take your middle finger and put it on these two lines right here
Now it might vary depending on your height
But usually it's about middle finger on there for a regular bench press and what you're going to do is pick up the bar
You're going to now kind of tuck your lats or tuck your shoulders down
So that brings more of your lats into the exercise you can actually push more weight going to keep your wrist straight
And then you're going to come down to about right here
Try and keep the bar in line with the center of your chest and you want to go about 90 degrees down
and breathe out on the way up
just like this keep your wrist straight, and you're going to do six to eight repetitions as soon as you're done
up, and you're going to wait about thirty to forty-five seconds a minute maximum
before you do your next set and for exercise you're gonna
wait the same thing 30 to 45 seconds a minute maximum before moving on to the next step for each exercise
Okay, so you need three sets of a flat chest press six to eight repetitions
Next thing you're going to do is an incline press
Now for incline press you can adjust the pegs
You also need to adjust the seat
Sits at a high enough level we can get the bar off and then when you're actually doing the exercise
The bar doesn't hit the peg
So if you're really tall put the seat really low if you're about mid sized like I am put it on two or three
And again three sets of six to eight reps
Put your middle finger on the line
Push the bar off the pegs
Bring it over your body
Tuck your shoulders down. So you bring your lats into the exercise
and then you're going to bring it down 90 degrees just
Like this push straight up breathe out
Keep your wrist straight
Just like this, okay?
Three sets six to eight reps same thing 30 to 45 second break in between sets a minute maximum
Next exercise you're going to do is a one-arm chest press
This is a very unique exercise
Personally I don't like putting clips on the flat bench or the
incline. I feel no need for it aslong as the bar's straight
However on this exercise you want make sure you put a clip on so the weight
doesn't fall off while you're doing it now
this exercise is really going to hit your body a different way
It's actually going to hit a lot of your core
because as you can see
There's only one weight on one side, so it's going to try and pull my body off to the left
What you're going to do is get the same position you got it for the flat batch
put middle fingers on the lines now
To take this off and not fall off
Lift the side out the weight first
get a nice wide stance and
Then push the other side up
If you want to widen your grip a little bit
You can do that as well
which you're basically going to do is perform the same movement
that you did for the flat chest press and
just bring one arm down and
then for straight up just
like this you're going to do six to eight reps
and
Now you can see why I have the clip on because the weight would fall off if I did it when you're done
let the bar up and
then simply
pick it up spin
keep on the other side
get in position and then do the other side
and that's a one arm chest press
Next thing we're going to do our fourth exercise is we're going to do
flat
we do flies in the flat bench
So some flat bench chest flys
now
this exercise is very important to maintain proper form because you don't want to damage your shoulders
What you're going to do is you're going to roll back
Now you're going to keep your arms
Over your chest about mid chest keep your wrist straight and put a slight bend in your elbows
Get a nice wide stance
Bring them down at the same time, keep a slight bend in your elbows
And when your hands get to about the height of your body you have to stop
Come back in
squeeze your chest on the way up and breathe out on the way up just
like this come down
Just about to your body level and then bring it out breathe out
Same thing
That's very important to keep that slight bend in your elbows because if you don't
You're going to put a lot of pressure on the joint and risk damaging the joint
So same thing
six to eight reps three sets
The last exercise you're going to do is over the tops
And for that, you're going to get a nice sized dumbbell
It's easiest to do this exercise by putting the dumbbell on the bench
And then getting down like this you
You want to keep it so just the upper part of your back is off the bench
Your necks hanging off, and you want to try elevate your hips. You're simply going to do
Is pick it up
Hold it over your body like this
Let your wrist hang
Don't keep them straight and what you're going to do
Put it dumbbell over your head
Come down just below your neck and
Then straight up
And kind of puff your chest actually bring it over you like this
Bring it down
Breathe out the way up. These are called over the tops
And again you can do six to eight reps three sets
30 to 45 seconds between sets a
minute maximum
And that's a chest routine for you guys for muscle gain like I said if you want to incorporate some triceps
Go for it, for some abs go for it just make sure you do the five exercises
three sets and get a workout partner
make it the best chest workout you ever had alright guys.
Hope you enjoyed this video and as always more good stuff coming soon. See, ya