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DAY 2 : CHEST TRAINING by John Heidrick


There’s no rest after the leg workout – you’re back in the gym to hit your chest (pectoral muscles).

Incline Dumbell Presses

The chest workout starts with incline dumbell presses. You’ll do 3 sets of 15 reps with the bench set at a 45-degree incline.

As you do your reps, keep your elbows flared out to the sides (perpendicular to your upper body). That gets more of your pecs involved in the movement. When you tuck your elbows into your sides, it becomes a power lifting movement. As you press up, stop just short of an elbow lock to help preserve your elbow joints over time.

Incline Barbell Presses

For the incline barbell press, do 3 sets of 10 to 12 reps.

Throughout the movement, focus on keeping your shoulder blades squeezed together throughout the press movement, and keep your elbows flared out to the side.

Weighted Dips

Time to move on to weighted dips for 3 sets of 10 to 12 reps.

Your hands should grasp the dip bar with a shoulder-width grip. If you can do more than 12 reps with just your bodyweight,

wrap a belt around your waist that allows you to attach extra weight to it to make the movement harder. When you dip, don’t keep your torso upright. Instead, lean forward to

put more pressure on the chest rather than the triceps. Your torso should be as horizontal as possible.

Dumbell Flyes

You finish the chest workout with dumbell flyes – 2 sets of 10 to 12 reps at an incline, and then 2 sets of 10 to 12 reps lying flat.

This article was published on Wednesday 01 November, 2006.
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