what's going on, I'm Elton Pinto Mota, and I'm here at Dorian Yates' Gym
and I'm gonna show you an advanced just workout
we started off with pec dec fly and we're going to pre exhaust the chest by
adding a drop set on the last set, so start off with regular flys, three
sets of 8 going quite heavy for 8 reps
then add a drop set, 8 reps then go a bit lighter each rep concentrate on squeezing
the muscle at the top of the movement
drop the weight again for 8 more reps and again carry on until failure.
this would really exhaust your chest, ready for the rest of the workout
the next exercise is going to be the flat dumbbell chest press
best technique is to squeeze your shoulder blades together and take the
weight down and back, keep your elbows out to force your pecs to do the work
now we're going to do incline machine press
for this one you can add a resistance band which will give a greater
resistance at the top of the movement which will give you a better squeeze
next we're gonna be working on the lower part of the chest and for this exercise
we're gonna do a decline barbell press
decline is something that a lot of people forget to do but it's really good
for filling out the lower chest, again you should go for a heavy load in this
one and make the movement slow and steady this will give you an incredible
PUMP!
now we're gonna go for really intense finisher, super setting two cable exercises
and not rest in between, we're starting low to high, palms facing up
bring your arms up and across your body this is working your upper chest
and you can see the fibers in my upper chest really working on this one
after ten reps change it around and move to high to low this will give you an
incredible stretch in your pec, when you get to the bottom focus on the squeeze
two sets of 15 reps each on the flies
so this workout is part of Fit Media's official guide to aesthetic series
if you want to check it out follow the link
so thanks for watching and I'll see you next time