![]() With a wider neutral (palms in) grip – “to take the shoulders out of play” Use slow controlled negatives and a powerful and explosive positive contraction on each rep.ĪND WE ALL KNOW THAT WITHOUT THE PAIN, THERE CAN BE NO GAINS! First up is the incline hammer press for upper pecs. This final combination of movements will require much heart, determination, and intra-workout supplementation to extend intensity beyond where lesser (and less suitably equipped) lifters would have long since quit. With pecs inflated, you are ready to cap off the chest workout with a “blow out” volume set: incline Hammer press supersetted with pec deck machine and cable flyes for nine total sets. Part 4: Incline Hammer Press (super-setted with pec deck machine and standing cable flye machine) Quickly transition to a 20-rep set of rapid-fire push-up set to maximum the amount of blood being pumped directly into the pecs. Focus on going wide before squeezing the weights together. By adopting the traditional flye technique from the bottom position to three-quarters the way up before turning the movement into a press for the final push, the pecs are both thoroughly stretched and blasted with heavy poundage – the best of both worlds. With the flye-press variation on a 10-percent incline, make sure to achieve a full stretch and a powerful positive contraction on each rep. One such approach combines the dumbbell flye-press variation with a superior, yet seldom utilized, upper body movement: the press up. Aside from working with different training partners (to stay fresh and motivated to excel), targeting the upper body muscle groups from different angles also increases muscle growth. To spark continuous growth a lifter must periodically include unique training methods to encourage ever-greater levels of intensity. Reps 10-12 (for flye-press) 20 (for push-ups).Part 2: Dumbbell Flye-press Variation to Failure (supersetted with push-ups) As with the additional movements to follow, exaggerate the negative phase of the incline dumbbell press and explode from the bottom to encourage maximum fast-twitch fiber recruitment and, in turn, greater mass gains. By putting incline dumbbell presses (unquestionably the most effective of the upper pec mass builders) first in the workout, the upper pecs are prioritized when energy levels are highest. ![]() This high-intensity drop set “blow out” will have your upper chest built in no time! The upper pecs are notorious slow responders this is as much a problem for elite-level lifters as it is for the rank novice. An example rep scheme for the final set is 150s for 12 reps, drop down to the 85s for 15. The final set (always the most important in any set sequence) demands extreme focus. Today’s intense chest workout begins with a 12-rep warm-up set to prepare the pecs for the onslaught to come. All good workouts begin with a potent pre-workout supplement like Impact Igniter to ensure optimal staying power and pro-level intensity. ![]()
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