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Advanced Chest Workout 3

Jamie September 15, 2023

Exercise 1: Incline Smith Machine Bench Press- Volume focus

• Sets: 8
• Reps: 6-8
• Rest: 2 minutes
Tips:
• Adjust the incline for upper chest focus.
• Use a spotter for safety.
• Maintain controlled, even motion.
Adding extra volume into your workouts is a good way to shock the muscles, causing them to work harder.Add extra volume into your training once a week but listen to your body.

Exercise 2: Dumbbell Flyes

• Sets: 4
• Reps: 10-12
• Rest: 2 minutes
Tips:
• Keep a slight bend in your elbows.
• Focus on the chest stretch at the bottom.
• Squeeze your chest at the top of each rep.

Exercise 3a: Incline Dumbbell Pullovers-Superset

• Sets: 3
• Reps: 8-10
• Rest: Go straight into exercise 3b
Tips:
• Lie on an incline bench with just your upper back supported.
• Keep your core engaged and a slight bend in your elbows.
• Emphasise the stretch in your chest and lats.

Exercise 3b: Push-Up Variations (Diamond Push-Ups)- Superset

• Sets: 3
• Reps: 12-15
• Rest: 2 minutes
Tips:
• Place your hands close together to form a diamond shape.
• Focus on triceps and inner chest activation.
• Maintain a straight body line.

Exercise 4: Dips

• Sets: 3
• Reps: 8-10
• Rest: 2 minutes
Tips:
• Lean forward slightly to emphasise chest engagement.
• Lower yourself until your upper arms are parallel to the ground.
• Use a dip belt for added resistance if necessary.

Exercise 5: Cable Flyes

• Sets: 2 of each variation- straight/upwards/downwards
• Reps: 10-15
• Rest: 1-2 minutes
Tips:
• Squeeze your chest at the peak of each repetition.
• Maintain a slight bend in your elbows.
• Focus on the mind-muscle connection.

Always begin with a proper warm-up, maintain strict form, and increase weight gradually as your strength improves. Ensure adequate nutrition and recovery to support muscle growth. Consult a fitness expert or trainer if needed for personalised guidance and to check your form.