Tutorial 2 of 3
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Advanced Chest Workout 2

Jamie September 15, 2023

Exercise 1:Incline Barbell Bench Press

• Sets: 4
• Reps: 6-8
• Rest: 2-3 minutes
Tips:
• Maintain a tight grip on the bar.
• Use a spotter for heavy lifting.
Brace your core, pinch your shoulder blades and try to engage your lats before you lift. Also keep your feet firmly on the floor and learn to use your legs for leg drive. This will make you a more efficient lifter.
• Lower the barbell to your upper-chest with control. Do not bounce the bar off your chest.
To make the exercise more challenging increase the eccentric (lowering) phase to 4 seconds. This will put more time under tension and promote more muscular fibre tear which is essential for muscle growth and strength.

Exercise 2: Dumbbell Pullovers

• Sets: 4
• Reps: 8-10
• Rest: 2 minutes
Tips:
• Lie across a bench with only your upper back supported.
• Keep your core engaged and your arms slightly bent.
• Focus on the stretch in your chest and lats.

Exercise 3: Close-Grip Bench Press

• Sets: 3
• Reps: 8-10
• Rest: 2 minutes
Tips:
• Use a grip slightly narrower than shoulder-width.
• Lower the bar to the lower part of your chest.
• Engage your triceps and chest muscles.

Exercise 4: Chest Dips (Weighted)

• Sets: 3
• Reps: 8-10
• Rest: 2 minutes
Tips:
• Lean forward slightly to target the chest.
• Keep your core tight to avoid swinging.
• Use a dip belt for added resistance.
If you don’t have a belt then just extend the time in the lowering phase to increase difficulty.

Exercise 5: Smith Machine Incline Press

• Sets: 3
• Reps: 10-12
• Rest: 1-2 minutes
Tips:
• Adjust the incline to target the upper chest.
• Maintain a controlled descent and ascent.
• Ensure the bar follows a natural path.

Exercise 6: Push-Up Variations (Plyometric Push-Ups)

• Sets: 3
• Reps: 12-15
• Rest: 1-2 minutes
Tips:
• Perform explosive push-ups for power.
• Land softly to protect your joints.
• Engage your core and chest on each explosive push-up.

Exercise 7: Cable flyes

• Sets: 2
• Reps: 15-20
• Rest: 1-2 minutes
Tips:
• Bring handles together using your chest muscles without touching in the centre.
• Keep a slight bend in your elbows.
• Focus on the chest contraction at the centre.

Always warm up before your workout and maintain proper form throughout. Gradually increase weights to stimulate muscle growth and adapt the workout to your fitness level. Nutrition and recovery are crucial for muscle development, so ensure you’re following a balanced diet and getting enough rest between workouts. Consult with a fitness expert or trainer for personalised guidance.